SUNDAY
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
14 min E2MOM (7 rounds)
complete a heavy Barbell Turkish Getup, working up to a 1RM. Alternate arms.
-then-
Front Squat
5×6 @ 60, 65, 70, 75, 80%
TUESDAY
WOD:
CONDITIONING:
3 rounds for time:
400m run with bumper held overhead @ 45/25lbs
20 weighted Pushups @ 45/25 lb
20 weighted Situps @ 45/25 lbs
WEDNESDAY
WOD:
STRENGTH:
EMOM 10 min
6 ring rows, weighted vest, feet elevated on box
CONDITIONING:
for time:
“Griff”
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
THURSDAY
WOD:
STRENGTH:
12 minutes to establish 1 RM Hang Clean
CONDITIONING:
21-15-9
Hang Power Clean @ 135/95#
Chest to Bar Pullups
FRIDAY:
WOD:
CrossFit Total:
1 RM Shoulder Press
1 RM Back Squat
1 RM Deadlift
SATURDAY
WOD:
Partner WOD:
5 min AMRAP
P1. Holds bottom position of Goblet Squat 53/35 lb
P2. Burpees
*Partners may trade roles as desired.
*Score is total number of burpees
-Rest 2 mins
AMRAP 5 min
P1: Holds kettlebell overhead with one arm @ 53/35 lb (trade hands anytime)
P2: Wall ball shots @ 20/14 lb
*Score is total number of wall ball shots.
*30 Russian kettlebell swing penalty payable immediately if kettlebell touches the floor.