29244246_10215117798320433_4317021295934963712_o.jpg

WEEK of WOD's 4.30.18 - 5.5.18

MONDAY, APRIL 30th

RETEST 2.5.18

A. 15:00-31:00

Every 2 minutes, for 16 minutes (8 sets):

High Hang + Hang Snatch

Build over the course of the eight sets.

B. 38:00-50:00

Five rounds for time of:

20 Wall Ball Shots (20/14 lbs to 10′)

5 Squat Snatches (135/95 lbs)

Goal Time: 7-12min

Scale to: 12 WB/ 7 Sn

TUESDAY, MAY 1st

A. 12:00-24:00

Every 3 minutes, for 12 minutes (4 sets), rotate through the following stations:

Kipping Pull-up Work/ Butterfly/ Buttergly C2B Work x no more than 10 reps

Station 2 – Freestanding Handstand Hold Work or Wall Climb x 2-3 reps

(use partner assists to learn balance points and accumulate time upside down)

Station 3 – Tuck Rock to Tuck Sit x 15 reps

B. 30:00-55:00

Every 5 minutes, for 25 minutes (5 sets), for times:

400m Run

10 Chest-to-Bar Pull-Ups

10 Sumo Deadlift High Pull (95/65lbs)

Goal is lowest total time when the five sets

Goal Time: 2.5-3.5min per round

Scale to: 200m/ 7's

C. 55:00-60:00

Supernova Ball 2min Lat ea side

WEDNESDAY, MAY 2nd

A. 15:00-45:00

Two sets for times of:

800 Meter Row

20 Deadlifts (245/165 lbs)

40 Air Squats

800 Meter Run

Rest 4 minutes

Goal Time: 10-15min

Scale to: 600m/ 12 DL/ 20 Air Sq/400m

B. 45:00-60:00

5min Assault Bike @ 45-50rpm's

100 Ab Mat Sit ups

5min Assault Bike @ 45-50rpm's

THURSDAY, MAY 3rd

RETEST 1.24.17 and 6.13.15

A. 15:00-35:00

Every two minutes, for 20 minutes (10 sets):

Power Clean + Jerk + Clean & Jerk

Build to today’s heavy.

B. 40:00-50:00

"Jackie”

For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups

Goal Time: 6-12min

Scale to: 750m/ 35 Th/ 20 Pullups

FRIDAY, MAY 4th

A. 12:00-24:00

Every 2 minutes, for 12 minutes (6 sets):

Back Squat x 3 reps @ 80-85%

B. 30:00-48:00

Three sets, for max reps/calories of:

3 Minutes of Assault Bike (for Max Calories)

2 Minutes of DB Weighted Box Step-Overs (50/35lbs, 20")

1 Minute of DB Clean (150/100lbs)

Rest 3 minutes

Rest 90 seconds

C. 50:00-60:00

DB OH Carry R Arm Down N Back

DB OH Carry L Arm Down N Back

DB Russian Twists x 30 reps

SATURDAY, MAY 5th

RETEST 9.9.17

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)

8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)

8 Ring Dips

Rest 4 minutes, and then…

8 Ground to Overhead (135/95 lbs)

8 Toes to Bar