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WEEK of WOD's 5.22.17 - 5.27.17

MONDAY, MAY 22nd

A. Four sets of:

Deadlift x 10 reps @ 2011 - 50-60%

GHD supine hold x :30-:60

Rest 1-2 minutes between sets

B. Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Box Jumps (24″/20″)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

TUESDAY, MAY 23rd

A. Four sets of:

Weighted Pull-Up x 2-3 reps @ 21X0

Rest 15-20 seconds

Strict Pull-Up x Max Reps @ 20X0

Rest 15-20 seconds

L-Sit x 30-45 seconds (accumulated)

Rest 1-2 minutes between sets

B. In teams of two, complete four rounds for time of:

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

400 Meter Run

(Partition the reps however you see fit, and stay with your partner on the run.)

WEDNESDAY, MAY 24th

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

Row 250 Meters

5 Strict Handstand Push-Ups

10 Thrusters (95/65 lbs)

Rest 4 minutes, and then…

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

40 Double-Unders

20/15 Hand-Release Push-Ups

10 Pull-Ups

Rest 4 minutes, and then…

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

15/10 Cals Assault Bike

15 Toes to Bar

10/5 Ring Dips

THURSDAY, MAY 25th

A. Five sets of:

Back Squat x 3 reps @ 70-80% @ 30X1

Single-Arm Dumbbell Row x 8-10 reps @ 2020

B. For time:

Run 400 Meters

30 Toes to Bar

Run 800 Meters

30 Toes to Bar

Run 400 Meters

FRIDAY, MAY 26th

NO CLASSES TODAY. GYM CLOSED. CFH TEAM AT REGIONALS!

WATCH at 9:30am and 11:00am all weekend (Fri, Sat, Sun)

SATURDAY, MAY 27th

MODIFIED OPEN GYM HOURS TODAY. 9:00am-10:00am ONLY

OPTIONAL OPEN GYM WORKOUT:

A. In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

50 Double-Unders

40 Wall Ball Shots

30 Kettlebell Swings

20 Burpees

10 Pull-Ups

Partner A starts with 50 double-unders, Partner B then performs 40 wall ball shots, Partner A then performs 30 kettlebell swings, Partner B does 20 burpees, Partner A does 10 pull-ups, then Partner B does 50 double-unders…and so on.

SUNDAY, MAY 28th

MODIFIED OPEN GYM HOURS TODAY. 3:00-4:00pm ONLY