WEEK of WOD's 5.20.19 - 5.25.19

MEMORIAL DAY MURPH next Monday, May 27th

- Heats at 8am, 9am, 10am, CookOut following at 11am

MONDAY, MAY 20th

A. 20:00-35:00

For time:

500 m Row

50 Pull-ups

500 m Row

50 Dumbbell Thrusters (35/20lbs)

500 m Row

50 Dumbbell Burpees

Goal Time: ~ 15min

Scale to: 25-35 reps/ 400m

B. 40:00-55:00

B. 40:00-55:00

Work at a steady pace for 15 minutes or 3 Rounds, rotating through the following drills:

Standing Straight Leg Hold x 10 seconds per

Lemon Squeeze x 10

L Hang x 10 sec

Good Morning x 10 at moderate weight

Samson Stretch x 20 seconds per

TUESDAY, MAY 21st

A. 20:00-35:00

3 Rounds for Time:

500m Run (weighted vest 20/14lbs)

25 Push-ups

10 Right Arm KB Snatch + 10 Right Arm KB Overhead Walking Lunges (53/35lbs)

10 Left Arm KB Snatch + 10 Left Arm KB Overhead Walking Lunges (53/35lbs)

Goal Time: ~ 15min

Scale to: 400m/ 15 Push/ by load

B. 40:00-45:00

3 rounds:

30 sec Plank Hold

15 sec Rest

30 sec Bicycle Sit-ups

15 sec Rest

C. 45:00-55:00

3 Quality Sets:

Assault Bike 2min @ 65/55rpm (pace you can maintain steady for 2min)

Clamshells x 10 ea side

WEDNESDAY, MAY 22nd

A. 20:00-30:00

In 10 minutes, complete 5 sets of the complex

3-position Snatch (hip/knee/floor)

Start light; increase weight to finish as heavy as possible.

B. 35:00-55:00

10 rounds for max reps:

1 min:

30 Double Unders (45 SU)

Max Power Snatches 135/95#

1 min rest between sets

Goal Reps: 5+ per minute

Scale to: 15 DU, 30 SU, by load

C. 55:00-60:00

Double Lax Ball TSpine

Thoracic Rotations

THURSDAY, MAY 23rd

A1. 15:00-45:00

4 Rounds of 400m Sprints

- rest 2 min between sets -

Goal: Stay under 2.5 minutes, scale accordingly

A2. For Time, 21-15-9:

Ski Erg Cals

Toes to Bar

Goal Time: 6-10 minutes

Scale to: 400m/ 15 Push/ by load

B. 50:00-60:00

2-3 Sets:

1-2min Seated Straight Leg Hamstring Stretch

Banded Glute Walks x 20 steps ea way

FRIDAY, MAY 24th

A. 20:00-30:00

10-9-8-7-6-5-4-3-2-1 reps for time:

Push Press (75/55lbs)

Front Squats (75/55lbs)

Burpees Over Bar (lateral)

Goal Time: ~ 10min

Scale to: even numbers only

B. 35:00-50:00

In 15 minutes, complete 3 sets of the following:

Farmers Carry Weighted Box Step Ups x 10 ea leg

250m Row or 15/10 Cal Bike Moderate Pace

KB Arm Bar 1min ea side

C. 50:00-56:00

6 rounds:

20 sec MedBall Russian Twists

10 sec Rest

20 sec Flutter Kicks

10 sec Rest

SATURDAY, MAY 25th

A. 3 Rounds for Time:

12 Strict Ring Row

12 Bench Press (185lb/115lb)

- Rest 5 minutes -

For Time:

50 Burpee Box Jump Over (24in/20in)

- Rest 5 minutes -

3 Rounds for Time:

12 Strict Ring Row

12 Bench Press (185lb/115lb)