SUNDAY
Sunday Funday!
*3pm surprise WOD*
MONDAY
Find 1RM Deadlift
TUESDAY
“Chelsea”
Every minute on the minute for 30 minutes perform:
5 Pull-ups
10 Push-ups
15 Squats
If you fall behind the clock, rest the next two minutes and then pick back up on the clock every minute on the minute–with scaled movements if necessary.
WEDNESDAY
15 minutes to find a 3 RM Snatch
-then-
“Isabel”
For time:
30 Snatches @ 135/95#
*Power or full snatch is allowed during Isabel
THURSDAY
AMRAP 10
10 Wall Balls @ 20/14#
20 Double-Unders
-then-
15 minutes to find a 1RM behind the neck Jerk
FRIDAY
Open Workout 14.5
MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. Thrusters
Bar-Facing Burpees
WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. Thrusters
Burpees
MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. Thrusters
Burpees
MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. Thrusters
Burpees
SATURDAY
12 min to find a 3RM Bench Press
-then-
21– 15 – 9
Bench Press @ body weight / 80% body weight
GHD Situps
200M sandbag carry after the 21s, 15s, and 9s @ body weight
*Athletes may not use more than 90% of their 3RM bench press during the conditioning work.