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WEEK of WOD's 5.21.18 - 5.26.18

MONDAY, MAY 21st

A. 15:00-25:00

Every 2 minutes, for 10 minutes (5 sets):

Snatch x 1.1.1

(Build from 70% - 90%, rest 5-7 seconds btw singles)

B. 35:00-53:00

Two sets for max reps/calories of:

2 Minutes of Assault Bike

Rest 60 seconds

2 Minutes of Single-Arm Kettlebell Clean & Jerk (24/16 kg – switch arms every 10 reps)

Rest 60 seconds

2 Minutes of Rowing

Rest 60 seconds

Reps Goal: A LOT!

C. 55:00-60:00

1st Rib Single Lax Ball Pass Thru's 2 min ea side

TUESDAY, MAY 22nd

A. 15:00-27:00

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

Front Squat x 3 reps

Build over the course of the 6 sets to today’s heavy triple

B. 35:00-45:00

Complete as many rounds and reps as possible in 10 minutes of:

1 Deadlift

1 Hang Power Clean

1 Front Squat

1 Push Press

(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

Rounds Goal: A LOT!

C. 50:00-60:00

2 - 3 Rounds:

Bike/Row 10-15 Cals at 40-50rpm's

5 Super Slow Ab Wheel Roll Outs

20 Slow Russian Twists with KB/DB

WEDNESDAY, MAY 23rd

A. 12:00-24:00

In 12 minutes, complete the following sets:

Weighted Pull-Ups

*Set 1 – 3 reps (OR Negative Pull-ups, 3-5 sec descent)

*Set 2 – 2 reps (2 Neg Pull-ups @ 3-5 descent)

*Sets 3-6 – 1 rep (1 Neg Pull-ups @ 3-5 descent + 10-15 Kipping Swings)

B. 30:00-45:00

Three rounds for time of:

400 Meter Run

20 Pull-Ups

10 Strict Handstand Push-Ups

Goal Time: 9-15 min

Scale to: 200-300m/ 12 pullup/ 7 hspu

C.

Two-Three Sets of:

Kettlebell Front-Rack Walking Lunges x 20 steps

10 GHD Hip Extension @ 21X1

THURSDAY, MAY 24th

A. 10:00-20:00

Three sets of:

Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

Double Unders x 20-50 reps

Prone Plank Hold x 60 seconds

B. 25:00-55:00

Six sets of:

15/10 Calorie Row

8 Toes-to-Bar

15/10 Assault Bike

8 Thrusters (95/65lbs)

Rest 60 seconds

Interval Goal Time: 2.5 - 3.5min

Scale to: 7 Cals/ 5 T2B and Th

C. 55:00-60:00

SuperNova Ball Lat Roll 2min ea side

FRIDAY, MAY 25th *5am Class Only, OPEN GYM from 6am - 6pm

5am class only, Open Gym from 6am - 6pm

A. In teams of four (or on your own in Open Gym), complete as many rounds as possible in 24 minutes of:

20 Burpees

20 Wall Ball Shots

20 Anchored Sit-Ups

Rest Station

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells fully extended overhead.

Rounds Goal: 3-4

Scale to: 10-15 reps

B. Two-Three Sets of:

Jog 200 - 400m

Plank Hold 60 seconds

Hollow Hold 30 seconds

SATURDAY, MAY 26th *No Class, OPEN GYM from 7am-11am

Open Gym only 7am-11am, No 8am Class

Three rounds for time of:

400 Meter Run

30 V-Ups

20 Push-ups