WEEK of WOD's 5.4.20 - 5.9.20

MONDAY, MAY 4th

AMRAP 7 minutes:

3 Thrusters (95/65lbs)

3 Pull-ups

6 Thrusters

6 Pull-ups

9 Thrusters

9 Pull-ups

etc... until 7 minutes is up

Scale: by load, jumping pull-ups

Goal: Round of 15's (11.6 Open, C2B)

At Home: DB thruster/ table pull-up OR bent over row (# of reps on each side of arm)

TUESDAY, MAY 5th

HAPPY BIRTHDAY DUSTIN SULLIVAN

For Time:

50/40 Cal Row or Bike

40 Wall Ball (20/14lbs)

25/20 Cal Row or Bike

40 Power Clean (115/75lbs)

50/40 Cal Row or Bike

Scale: by Load, down by 10-15 reps

Goal: < 15 minutes

At Home: Mountain Climbers x 2min for Row/ Db thruster for WB/ 1min squat jumps for Bike/ DB pc

WEDNESDAY, MAY 6th

For Time:

15-12-9 reps of...

Deadlift (185/125lbs)

Handstand Push-up (Pike Push-up off Box)

REST 5 minutes, then -

15-12-9 reps of...

Sumo Deadlift (185/125lbs)

Ring Dip (Bar dip)

Scale: by load, 12-9-6 reps, or 9-6-3 reps

Goal: < 5 minutes per set

At Home: DB deadlift/ pike push -up, chair dip for ring dip

THURSDAY, MAY 7th

HAPPY BIRTHDAY ROGER SMITH

3 Rounds for Time:

Run 400m

30 Ab Mat Sit-ups

20 Overhead Squats (75/55lbs)

10 Toes to Bar

Scale: 200-300m, 15-10-5 reps, Back squats, V-ups

Goal: < 18 minutes

At Home: DB front squat/ V-ups for T2B

FRIDAY, MAY 8th

HAPPY BIRTHDAY DEBORAH HOLMES

AMRAP 14 minutes, alternating rounds with partner:

7 Hang Squat Cleans (95/65lbs)

10 Push-ups

14 Box Jump

Scale: by load, PC, box push-ups, box step-ups

Goal: 4+ rounds per teammate

At Home: DB hang squat clean/ stair jump or step

SATURDAY, MAY 9th

"HELEN"

3 Rounds for Time:

400m Run

21 Kettlebell Swings (53/35lbs)

12 Pull-ups

Scale: by load, 200-300m, ring rows

Goal: < 12 minutes

At Home: 12 bent over rows per arm