SUNDAY
Sunday Fun Day!
MONDAY
12 minutes instruction and practice on the Clean.
-then-
Find a heavy but not maxium Clean. The intent of today is to work on form and technique and find a good starting weight for tomorrows Absolute Open WOD #3.
*The 6:30 PM class will have the option of performing tomorrow’s Absolute Open WOD #3*
TUESDAY
Absolute Open WOD!
Rx’d Part A:
1RM Clean
Rx’d Part B:
3RFT
250m Row
10 Front Squats 135/95#
10 S2O 135/95#
10 Burpee Box Jumps 24/20″
Scaled Part A:
1RM Clean
Scaled Part B:
3RFT
250m Row
10 Front Squats 75/45#
10 S2O 75/45#
10 Burpee Box Jumps 20/12″
WEDNESDAY
SKILL WORK:
10 minutes on Handstand Push-Ups
STRENGTH/CONDITIONING:
For time:
21 Handstand Push-Ups
400m Run
15 Handstand Push-Ups
400m Run
9 Handstand Push-Ups
400m Run
THURSDAY
STRENGTH:
EMOM 24
1st min: 1 Back Squat
2nd min: 50’ Log Carry
3rd min: 1-10 Pull-ups (strict, wide grip, prone grip)
FRIDAY
STRENGTH:
15 min to find a 3RM Hang Snatch
SPEED/AGILITY:
7x Shuttle Sprints, starting every 90 seconds
SATURDAY
SKILL:
(Not for time)
Find Max Height Box Jump
100 Double Unders
Find Max Distance Broad Jump
100 Double Unders
Find Max Height Vertical Jump