SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH:
Back Squat
3 x 6 @ 70, 75, 80%
4 @ 85%
3 @ 90%
CONDITIONING:
“Jackie”
1000m Row
50 Thrusters @ 45/45#
30 Pullups
TUESDAY
CONDITIONING:
3 rounds for time of:
15 Dumbbell Split Cleans @ heavy
25/20 Pushups
*Alternate legs during Split Cleans
STRENGTH:
Not for time:
A) 5 x 5 Press from Split
B) 5 x12 GHD Situps
WEDNESDAY
STRENGTH:
Find a 1RM Clean and Jerk
then
AMRAP 2 1/2 min
Deadlift @ 125% of 1RM Clean and Jerk
THURSDAY
STRENGTH:
15 minutes to find a 1RM OHS
CONDITIONING:
“Amanda”
9-7-5
Muscle-Ups
Snatch @ 135/95#
FRIDAY
CONDITIONING:
1 mile Run for time
-rest 5 minutes-
800m Run for time
-rest 4 minutes-
400m Run for time
-rest 3 minutes-
200m Run for time
-rest 2 minutes-
100m Run for time
SATURDAY
CONDITIONING:
Team WOD
“Christine”
5 Rounds For Time:
500m Row (250m each athlete)
12 Partner Deadlifts
21 Box Jumps, 24″/20” alternating