Week of WODS 5.17.21-5.22.21

Monday 5.17.21

A. 10:00-20:00

Every 2 minutes for 5 sets (10 minutes), complete...

3 Pause Back Squats @75%

800m Run

25 Pull-ups

50 Push-ups

75 Air Squats

400m Run

15 Pull-ups

30 Push-ups

50 Air Squats

200m Run

5 Pull-ups

10 Push-ups

25 Air Squats

Target time: 18-20 minutes

Time cap: 25 minutes

Scaling Option 1

For Time:

600m Run

15 Pull-ups

30 Push-ups

45 Air Squats

400m Run

10 Pull-ups

20 Push-ups

30 Air Squats

200m Run

5 Pull-ups

10 Push-ups

15 Air Squats

C. 1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

Tuesday 5.18.21

A. 8 Sets

Every 3:00 or 1:1

10/8 Cals Echo Bike

10 Dumbbell Thrusters (35’s/25s)

8 Burpee Box Jump Overs (20)

Target time each set: 1:30-1:50

Time cap each set: 2:30

Scaling option 1 (Masters 45+)

8 Sets

Every 3:00 or 1:1

8/6 Calorie Echo Bike

10 Dumbbell Thrusters (30’s/20's)

6 Burpee Box Jump Overs (20)

Scaling Option 2

8 Sets

Every 3:00 or 1:1

10/8 Calorie Row

10 Wall Ball Thrusters

8 Up Downs + Step Up and overs (16)

B. Mobility Session

1 min quad smash (each side)

1 min calf smash (each side)

1 min banded overhead shoulder distraction (each side)

Wednesday 5.19.21

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Pause Front Squats @80%

8 Negative Push-ups @ 31X1 OR 16 Weighted Push-ups (If Wtd Murph is your goal) OR 12 Weighted DB Bench Press (making up for Monday)

10 Barbell Bent Over Row (^ 5-10lbs from last week)

B. Every min (12:00)

200/175m Row

Target time: 40-45 seconds

Time cap: 50 seconds

Scaling option 1 (Masters 45+)

Every min (12:00)

175/150m Row

Scaling Option 2

Every min (12:00)

40 seconds max Meter row

Thursday 5.20.21

A. 10:00 EMOM

2 Power Clean and Jerk

Build from 60%

B. 10:00 Amrap

16 Alternating Front Rack Step Back Lunges (95/65)

12 Hang Power Cleans (95/65)

Target number of Rounds: 5+

Minimum number Rounds before scaling: 3

Scaling option 1 (Masters 45+)

10:00 Amrap

16 Alternating Front Rack Step Back Lunges (75/55)

12 Hang Power Cleans (75/55)

Scaling Option 2

10:00 Amrap

20 Alternating Step Ups (16in)

10 Hang Dumbbell Cleans (light)

Friday 5.22.21

A. AMRAP 8 Minutes

16 Toes to bar

12 Alternating Dumbbell snatches (50/35)

-Rest 4 Minutes-

AMRAP 8 Minutes

48 Double unders

6 Bar muscle-ups

-Rest 4 Minutes-

AMRAP 8 Minutes

16/13 Calorie Bike Erg or 14/11 Calorie Row

12 Deadlifts (225/155)

Scaling option 1 (Masters 45+)

AMRAP 8 Minutes

12 Toes to bar

12 Alternating Dumbbell squat snatches (35/25)

-Rest 4 Minutes-

AMRAP 8 Minutes

36 Double unders

4 Bar muscle-ups

-Rest 4 Minutes-

AMRAP 8 Minutes

14/12 Calorie Bike Erg or 12/10 Calorie Row

12 Deadlifts (205/135)

Scaling Option 2

AMRAP 8 Minutes

16 Sit Ups

12 Alternating Hang Dumbbell Snatch (Light Weight)

-Rest 4 Minutes-

AMRAP 8 Minutes

48 Single unders

6 Jumping Chest to Bar

-Rest 4 Minutes-

AMRAP 8 Minutes

10/8 Calorie Row

10 Kettle Sumo Deadlifts (moderate)

Saturday 5.22.21

3 Rounds

200ft Farmer Carry (100s/70s)

30 GHD’s

30 Wall Balls (20/14)

Target time: 13-15 minutes

Time cap: 20 minutes

Scaling option 1 (Masters 45+)

3 Rounds

200ft Farmer Carry (70s/50s)

25 GHD’s

30 Wall Balls (14/10)

Scaling Option

3 Rounds

200ft Farmer Carry (light)

30 Sit Ups

30 Air Squats

B. 3 rounds

15 Dumbbell Bench

10 Banded Pull-ups

-into-

3 rounds

15 Barbell Curls

15 Lying DB Tricep Extension (each side)