WEEK of WOD's 5.13.19 - 5.18.19

MONDAY, MAY 13th

A. 15:00-30:00

Find 1 RM Power Clean

Suggested sets @ 1RM %'s

8 @ 40%

5 @ 50%

5 @ 60%

3 @ 70-75%

2 @ 80-90%

1 Rep Max Attempt

B. 35:00-60:00

2 Rounds for Time:

50 Double Unders (150 SU)

20 Cal. Row

Sled Push 100ft (.75BW)

50 Double Unders (150 SU)

20 Cal. Bike

Sled Push 100ft (.75BW)

50 Double Unders (150 SU)

20 Cal. Ski

Sled Push 100ft (.75BW)

Scale to: 50-100 SU, 10-15 Cals

Goal Time: ~ 20min

TUESDAY, MAY 14th

A. 15:00-30:00

Find 3RM Push Jerk

Suggested sets @ 1RM %'s

8 @ 35%

5 @ 45%

5 @ 55%

3 @ 65%

3 @ 75%

3 Rep Max Attempt

B. For Reps:

AMRAP 4:

27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

AMRAP 4:

21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

AMRAP 4:

15 Calorie Row, 15 Burpees, 15 Pull-Ups

Scale to:21 reps/ 15 reps/ 9 reps

WEDNESDAY, MAY 15th

A. 15:00-35:00

For Time:

21 Front Squats, 21 KB Swings, 400m Run

15 Front Squats, 15 KB Swings, 400m Run

9 Front Squats, 9 KB Swings, 400m Run

Rx Barbell – 135/95

Rx Kettlebell – 70/53

Scale to: by Load, 200-300m Run, 12-9-6 reps

Goal Time: ~ 15 minutes

B. 40:00-50:00

Tabata Assault Bike

C. 50:00-60:00

6 rounds of Tabata Core:

20 sec Hollow Rocks

10 sec Rest

20 sec Ring Stablization (or Bar)

10 sec Rest

THURSDAY. MAY 16th

A. 15:00-30:00

Find 5RM Overhead Squat

Suggested sets @ 1RM %'s

10 @ 30%

8 @ 40%

5 @ 50%

4 @ 60%

3 @ 70%

5 Rep Max Attempt

B. 36:00-50:00

14 min Alternating EMOM:

Even min: 5 Strict Handstand Push-ups (deficit if needed, goal is a difficult 5 in a row)

Odd min: Max Reps Squat Clean & Jerk 115/75#

Scale to: Pike Push-ups, Strict DB Press Seated

Reps Goal: 5+ per minute SCJ

C. 50:00-60:00

6 rounds:

20 sec MedBall Russian Twists

10 sec Rest

20 sec Flutter Kicks

10 sec Rest

FRIDAY, MAY 17th

"Murph Demarcation"

For Time (with a Partner):

Buy-In:

1000 meter Row

800 meter Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800 meter Run

30 Pull-Ups

60 Push-Ups

90 Air Squats

800 meter Run

20 Pull-Ups

40 Push-Ups

60 Air Squats

800 meter Run

Buy-Out:

1000 meter row

Wear a Weight Vest (20/14 lb), except on the row

Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time; break up the reps between partners as needed.

Scale to: 500m row/400m run, cut reps in 1/2

SATURDAY, MAY 18th

A.

3 Rounds for time of:

150ft Walking Lunge

18 Ring Dips, strict

9 Deadlifts, 70% of 1RM

B.

Coaches Gymnastics Skill Session