WEEK of WOD's 5.1.17 - 5.6.17

MONDAY, MAY 1st

A. Four sets of:

Deadlift x 3 reps @ 20X1

Rest 20 seconds

Handstand Push-Ups x Max Reps in 60 seconds

Rest 2 minutes

B. Complete as many rounds and reps as possible in 8 minutes of:

15 Kettlebell Swings (24/16 kg)

30 Double-Unders

TUESDAY, MAY 2nd

A. Every 90 seconds for 12 minutes (8 sets):

Hang Snatch + Snatch

Build over the course of the 8 sets to something heavy-ish for today.

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Ball Shots (20/14 lbs)

12 Burpees

WEDNESDAY, MAY 3rd

A. Weighted Pull-ups

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2 minutes between sets, building to today’s 1-RM

(Negative Pull-ups 5/4/2/2/2/2 reps)

Complete 10-20 Hollow Rocks between sets

B. Three rounds for time of:

400 Meter Run

20 Pull-Ups

10 Strict Handstand Push-Ups

THURSDAY, MAY 4th

A. Three sets of:

Dumbbell Walking Lunge x 20 steps @ 10X0

Rest 60 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Man-Makers

10 Box Jumps (or Step-Ups)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

FRIDAY, MAY 5th

A. Take 15 minutes and build to today’s 1-RM Power Clean

B. For time:

30 Calories of Rowing

30 Burpees

30 Wall Ball Shots (20/14 lbs)

30 Kettlebell Swings (24/16 kg)

30 Dumbbell Push Press (55/35 lbs)

30 Pull-Ups

SATURDAY, MAY 6th

NO 8am class, MOVING DAY!

7am Open Gym