SUNDAY
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
15 minutes to find 1 RM of the complex:
High Hang Clean + Hang Clean + Clean
SKILL:
EMOM 15 min:
1st minute: 4 Hang Power Cleans@ ~90% of heaviest load from strength complex
2nd minute: ME Handstand walk in 40 seconds
3rd minute: 25 Double Unders
TUESDAY
WOD:
STRENGTH:
Back Squat 3×10 @ 60, 65, 70%
CONDITIONING:
5 min AMRAP :
Kettlebell Snatches @ 53/35 lb
WEDNESDAY
WOD:
CONDITIONING/STRENGTH:
2 Rounds
In 9 minutes:
Run 800m
20 GHD Situps
AMRAP Deadlift @ 275/175 lb in remaining time (20 rep cap)
*Scored by total reps of Deadlift
THURSDAY
WOD:
STRENGTH
Overhead Squat
10-8-6-5-4-3-2-1
*Overhead Squat — Scored by lightest and heaviest load completed
CONDITIONING:
8 Tabata Rounds:
A. Hold top of Ring Dip
B. Hold bottom of Ring Dip
FRIDAY
WOD:
“White”
5 rounds for time:
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunges @ 45/25 lb
400m Run
SATURDAY
WOD:
15 minutes to find a 1 RM Thruster
-then-
“FRAN”