WEEK of WOD's 5.3.21 - 5.8.21

MONDAY, MAY 3rd

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

3 Pause Back Squats @70%

4 Negative Pull-ups @ 31X1 OR 8 Weighted Pull-ups (If Wtd Murph is your goal)

12 DB Bench Press (same wt as last week)

Immediately following Pause Squats, perform 3 Negative Pull-ups @31X1 tempo (use band to manage slow speed on way down) + 12 DB Bench Press Alternating Reps from Top Down (use next heaviest set of DBs from last month)

B. 3 Rounds, 4min AMRAP

3 Rope Climbs

15 Power Snatches (115/80lbs)

Max Reps Bar Facing Burpees

- 1 minute Rest btw rounds -

Target Reps: 12+ burpees each set (1min + of burpee time)

Scaling Option 1/ Masters RX: 95/65lbs

Scaling Option 2:

RC as high as possible, or feet on floor, Hang PS (65/35lbs), Burpees

TUESDAY, MAY 4th

A. Complete as many rounds and repetitions as possible in 14 minutes of:

• 60-calorie row

• 50 toes-to-bars

• 40 wall-ball shots, (20/14lbs)

• 30 cleans, (135/95lbs)

• 20 muscle-ups

Scaling Option 1: 50/40/30/20/10 reps

*use bar or rings for muscle-ups, OR 20 C2B Pull-ups

115/75lb PC, 14/10lb WB

Scaling Option 2:

40 Cal Row

30 Knees to Chest

30 10/6lbs WB

20 65/35lbs PC

20 Chin Over Bar Band Assisted Pull-ups

B. 3 Rounds:

1 Wall Walks + 1-3 Strict Wall Facing HSPU

Side Star Plank right 20sec

Side Star Plank left 20sec

Hollow Rocks 20sec

- 1 min rest

WEDNESDAY, MAY 5th

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

3 Pause Front Squats @65%

6 Negative Push-ups @ 31X1 OR 12 Weighted Push-ups (If Wtd Murph is your goal)

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

Immediately following Pause Squats, perform 5 Negative Push-ups @31X1 tempo (use knees to manage slow speed on way down) + 10 Barbell Bent over Row (with a pause at sternum and shoulders retracted during entire set)

B. TABATAs :20 Work -:10 Sec Rest

x 8 rounds (4 minutes)

- 1 min of rest between movements

Deadlift (275/185lbs)

Double-Unders

Slam Ball (50/30lbs)

Row

Scaling Option 1/Masters RX: 225/155lbs, 50/30lbs, DU

Scaling Option 2: DL 95/65lbs, 20/10lb SB, Single unders

THURSDAY, MAY 6th

A. 30 min AMRAP of:

100m Sled Rope Pull + 100m Sled Push

300m Farmer Carry

15 Kneeling Lateral OH Medball Slams

100m Double OH Carry

600m Ski or Row

Goal: UB Sled, Carry, Slams - for constant steady movement, choose weights that allow you do to do this throughout the 30 minute session

B. 3 Rounds:

15 DB Glute Bridge Press (5R, 5L, 5 together)

1 min Accumulate Weighted Plank Hold

FRIDAY, MAY 7th

A. For Time:

1000 Run (buy-in)

into ...

30-20-10

HSPU

DB Hang Power Cleans (50/35lbs)

Burpee Box Jumps (24/20")

Target Time: 15 minutes

Time Cap: 20 minutes

Scaling Option 1/ Masters RX: 20-15-10 rep HSPU, 40/25lb HPC

Scaling Option 2: DB Push Press, 20/10lb HPC

B. 3 Rounds:

1 min HS Hold

15/15 KB FR Marching Wall Sits

30 seconds Accumulate L-sit Hold

30 seconds Accumulate Ring Hold (top and / or bottom)

15 GHD Sit-ups

SATURDAY, MAY 8th

A) Team of 2

"1 go you go" - 1 person works at a time

16 Min AMRAP:

3 TnGo Power Cleans (heavy)

9/6 Calories Bike Sprint

15/10 Close Grip Push-ups

- rest 4 min

B)AND THEN IF YOU WANT MORE...

For Time:

"I go run, you go AMRAP, then we alternate"

120 KB Walking Lunges

60 Burpee over KB

90 KB Swing-Squats (53/35)

90 Toes to Bar

60 SA KB Clean & Jerks (53/35)

120 Synchro Air Squats

*200 meter Run as pace setter, until Synchro Air Squats