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WEEK of WOD's 5.8.17 - 5.13.17

MONDAY, MAY 8th

Push Press

A. *Set 1-2 --5 reps, approx 70-75% 1RM

*Sets 3-4, --3 reps, approx 80-85% 1 RM

B. In teams of 3, complete three rounds for time of:

15 Thrusters (95/65lbs)

20 Box Jumps (24/20")

400 Meter Run

Partner A does Thrusters, Partner B does Box Jumps, Partner C Rests. Rotate through the Thrusters and Box Jumps until everyone has completed, then complete 400m Run together.

TUESDAY, MAY 9th

Clean

A. In 15 minutes, complete four sets of:

Clean x 1.1.1

B. Three sets for time, with partner:

AMRAP Cal Row, while partner completes...

20 KB Goblet Squats (24/16kg)

20 Kettlebell Swings (24/16kg)...

Then switch tasks

Rest 2 minutes ( or while 2 other athletes use rower and complete their set)

WEDNESDAY, MAY 10th

Back Squat

A. Three sets of:

Back Squat x 6 reps @ 32X1, approx 55-60% of 1RM

Wall Slides x 5 reps @ 3030

B. Complete as many rounds and reps as possible in 12 minutes of:

10 Burpees

20 Walking Lunges

30 Double-Unders

THURSDAY, MAY 11th

Against a 5-minute running clock, complete:

500 Meter Row/ .8 Mile Assault Bike

400 Meter Run

Push-Ups x Max Reps (in remaining time)

Rest 2.5 minutes between sets, and complete a total of 4 sets.

If you know that you’ll take more than 4 minutes to row and run, reduce the distance of one or both so that you have at least one minute to perform push-ups.

FRIDAY, MAY 12th

Clean and Jerk

A. Take 15-20 minutes to build to a heavy Clean & Jerk

B. Complete as many sets of the following interval until you complete 30 reps:

60 seconds of 135/95 lbs Ground to Overhead

Rest 60 seconds

SATURDAY, MAY 13th

In teams of 3, complete as many rounds and reps as possible in 20 minutes:

45 Synchronized Burpees

followed by as many rounds as possible of:

Partner 1: 3 Muscle-Ups (or 5 Strict Pull-Ups) + 10 Air Squats + 15 Sit-Ups

Partner 2: Prone Plank Hold

Partner 3: Rest