SUNDAY
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
Back Squat
10 @ 55%
8 @ 60%
3×6 @ 65, 70, 75%
4 @ 80%
CONDITIONING:
“Reverse Fran”
9-15-21
Pullups
Thrusters
TUESDAY
WOD:
CONDITIONING:
“Team Kelly”
In teams of two, complete the following work, divided between partners however desired:
5 Rounds
500m Row
30 Box Jumps @ 24/20”
30 Wall Ball shots @ 20/14#
WEDNESDAY
WOD:
STRENGTH:
15 minutes to find a 1 RM on the “Bear Complex”
-then-
Not for time:
A. Bench Press 3×5
B. GHD situps 3×15
*alternate exercises
THURSDAY
WOD:
STRENGTH:
“Death by OHS”
EMOM
1st min: 1 OHS
2nd min: 2 OHS
3rd min 3 OHS…
until you cannot complete the required reps within one minute
Rx load: 135/ 85#
*15 minute limit
CONDITIONING:
Run 1 mile for time
FRIDAY
WOD:
STRENGTH:
12 minutes to find a 1RM Hang Power Clean + Front Squat
CONDITIONING:
“Nasty Girls”
3 RFT
50 squats
7 Muscle Ups
10 hang power cleans @ 135/95#
*20 min cutoff
SATURDAY
WOD:
SKILL:
12 minutes to find a max height Box Jump
CONDITIONING:
AMRAP 15 minutes
35 ft Dumbbell Bear Crawl
10 Dumbbell Thrusters
35 ft Dumbbell Walking Lunges
10 Dumbbell Burpees