Sunday Funday OG WOD:
3 rounds for time of –
10 Overhead Squats (135/95)
1 rope climb
(rest as needed….) Then,
5 rounds for time of –
50 double unders
10 power snatch
10 pull-ups
OG #1:
5 ROUNDS NOT FOR TIME
5 strict pull-ups (don’t sub kipping pull-ups on this one – if you can’t do 5 strict pull-ups, add a band for challenging sets where you can still get your chin over the bar or do ring rows at a challenging depth)
10 dips (ring dips or box dips – you pick!)
15 pistols (15 total, alternating legs; To modify: do one-legged squats to a challenging depth using a bench, box or stools…or reaching for the post for balance at the bottom of the pistol)
OG #2:
Deficit Deadlifts at 50% 1RM
10-10-10-10-10
Deadlifts at 75% 1RM
5-5-5-5-5
OG #3:
5×10 Weighted Lunges @ 50% of your 1RM back squat weight (with barbell – 10 lunges PER LEG, not total)
10-10-10-10-10
10 sets of :10 L-sit holds (rest between sets!)