SUNDAY
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
Front Squat
4×8 @ 55, 60, 65, 70%
CONDITIONING:
Partner WOD:
6 Rounds
P1: 1 min ME Row for cal
-20 second transition to P2-
P2: 1 min ME Row for cal
-20 second transition to P1-
repeat for 6 rounds
*Scored by total calories accumulated as a team
TUESDAY
WOD:
CONDITIONING/STRENGTH:
20 min AMRAP:
9 Overhead Squats @ 115/80 lb
1 legless Rope Climb
12 Bench Press @ 115/80 lb
WEDNESDAY
WOD:
STRENGTH:
12 min to find a 3RM Shoulder Press
CONDITIONING:
4 rounds for time:
20 Kettlebell Swings @ 53/35 lb
10 Handstand Pushups
200m Run
THURSDAY
WOD:
STRENGTH:
Find a 1RM Clean
-then-
4×3 Clean Pull @ 120% of 1RM Clean
FRIDAY
WOD:
CONDITIONING/STRENGTH:
8 Rounds for quality:
3 Deadlifts @ ~75% 1RM
3 Strict L-Pullups
5 Strict Pullups
SATURDAY
WOD:
5 min AMRAP
5 Power Snatch @ 185/115 lb
10 GHD Situps
–Rest 3 min–
4 min AMRAP
5 Muscle Ups
10 Kettlebell Thrusters @ 53/35 lb each hand
–Rest 3 min–
3 min AMRAP
5 Strict Handstand Pushups
10 Dumbbell Snatch @ 80/50 lb (5R/5L)