WEEK of WOD's 5.6.19 - 5.11.19

MONDAY, MAY 6th

A. 15:00-30:00

Find 5RM Press

Suggested sets @ 1RM %'s

10 @ 30%

8 @ 40%

5 @ 50%

4 @ 60%

3 @ 70%

5 Rep Max Attempt

B. 35:00-55:00

For Time:

50-35-20

Wall Balls (20/14)

25-20-15

GHD Sit-ups

25-20-15

Cal Row or Cal Ski

Goal Time: 15-20min

Scale to: 25-20-15 reps on all, Ab Mat Sit-ups

C. Post Class Homework

Partition reps how you like:

50 GHD Hip Extensions

50 GHD Sit-ups

TUESDAY, MAY 7th

A. 15:00-30:00

Find 1 RM Front Squat

Suggested sets @ 1RM %'s

8 @ 40%

5 @ 50%

5 @ 60%

3 @ 70-75%

2 @ 80-90%

1 Rep Max Attempt

B. 35:00-50:00

For Time:

100 Double Unders (200SU)

21 Power Snatch (115/75)

100 Double Unders

15 Power Snatch (115/75)

100 Double Unders

9 Power Snatch (115/75)

Goal Time: 8-13 minutes

Scale to: 25- 50DU, by Load, 12-9-6 reps

C. Post Class Homework

3 Sets:

Plank x 60 sec

Side Plank x 30 sec

Foam Roll Calves/ Lax Ball Arches

WEDNESDAY, MAY 8th

A. 15:00-30:00

Find 3RM Sumo Deadlift

Suggested sets @ 1RM %'s

8 @ 35%

5 @ 45%

5 @ 55%

3 @ 65%

3 @ 75%

3 Rep Max Attempt

B. 35:00-50:00

4 rounds for time:

8 DB Hang Power Cleans (55/35lbs)

8 Burpee Box Jumps 24/20”

200m Run

Goal Time: 7-12 minutes

Scale to: by load, step overs, 100m

C.

3 Sets:

Hollow Body Hold x 30 sec

30 Weighted Ab mat Sit Ups

Hamstring Stretch on rig x 2min

THURSDAY, MAY 9th

A. 15:00-25:00

10 min E2MOM:

3 Bench Press

10 Dips

Increase weight each set to finish heavy

B. 30:00-45:00

As a 2-person team, AMRAP 15 minutes of:

15 Kettlebell Swings, 70/53

15 Burpees

or, as an individual...

5 Rounds for time of:

15 Kettlebell Swings, 70/53

15 Burpees

* One person completes both movements, then switch

Rounds Goal: 4+ per person

Scale to: by Load, 10 reps

C.

3 Sets:

MB Throw Trunk Rotations x 10 ea side

MB OH Sit-up Tosses to partner x 10 ea

Pigeon Pose 2min (use box as needed)

FRIDAY, MAY 10th

A.

"Daniel"

For time:

50 Pull-ups

400 meter run

21 Thrusters, 95/65

800 meter run

21 Thrusters, 95/65

400 meter run

50 Pull-ups

Goal Time: ~ 20min

Scale to: Cut in Half!

*Can partner this wod, run together, split other reps :)

B.

Midline Practice for 15 minutes or 2-3 Rounds of Quality Movement:

Dead Bug 60sec (slow alternating)

20 Hanging Knee to Chest Twists

20 Hollow Rocks

50m SA Overhead Carry per

SATURDAY, MAY 11th

For Time:

175/150 Cal Row or Bike

-Every 2 mins 20/15 Push Ups-