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WEEK of WOD's 5.28.18 - 6.2.18

MONDAY, MAY 28th

Memorial Day Murph

Special hours: 7am-11:30am

*Group heats will run at 8:30am, 9:00am, 9:30am, and 10:00am

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.

TUESDAY, MAY 29th

A. 15:00-31:00

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

Power Clean + Power Jerk

Build over the course of the 8 sets to today’s heavy.

B. 35:00-40:00

“Grace”

For time:

30 Ground to Overhead (135/95 lbs)

Goal Time: 2-5 minutes

Scale to:

C. 45:00-60:00

Three sets of:

Side Plank x 45 seconds each side

Hollow Body Rocks x 15-20 reps

(slow and controlled…the slower, the better)

Jog 200m OR Row 250m OR Bike 10 Cals

WEDNESDAY, MAY 30th

A. 15:00-27:00

Three sets of:

Deadlift x Max Reps @ 70% of 1-RM

(as soon as there is any loss in form the set is over)

immediately followed by…

Mixed Waiters/Farmers Carry (Alt Arms) Walk Down and Back 2x

B. 35:00-50:00

Every minute, on the minute, for 15 minutes:

Minute 1 – 40 sec Handstand Hold (HS Walk Practice)

Minute 2 – 5 Thrusters (135/95 lbs) + 1-3 Bar Muscle-ups OR 3 Strict Pull-ups

Minute 3 – 10 Box-Facing Burpee Box Jump-Overs (24″/20″)

Reps Goal: complete all 15 rounds!

Scale to: 20-30 sec HS Hold/ 3 Th + 2 Pullups/ 6 BBJO

C. 55:00-60:00

Spend 5min stretching hamstrings, seated straight leg + straddle by using assistance with rig pole

THURSDAY, MAY 31st

A. 12:00-24:00

Three sets of:

(Weighted) Stationary Dips x 10 reps @ 20X1

(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)

DB Suitcase Style Weighted Box Step Overs x 15 reps AHAP

Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side

B. 30:00-45:00

For Time:

21-15-9-6

Toes to Bar

After Each Round:

20/15 Calorie Bike (or Row)

50′ Sand Bag Lunge

Goal Time: 12-18 minutes

Scale to: 15/12/9/3 t2b and 10 Cals

C. 50:00-60:00

Couch Stretch 2min each side + 2min Pigeon Pose each side

FRIDAY, JUNE 1st

A. 15:00-30:00

Every 3 minutes, for 15 minutes (5 sets) of:

Back Squat x 4 reps

*Sets 1-4 – 4 reps @ 78-85%

*Set 5 – Max Reps @ 82-85%

Active Recovery: 5 Slow Seated Wall Slides + 20 Band Pull Aparts

B. 35:00-45:00

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

5 Burpee Pull-Ups

10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

20 Wall Ball Shots (20/14 lbs)

Rounds Goal: ~ 5

Scale to: 3/6/12 reps

C. 50:00-60:00

2-3 Sets of:

1-1-2 DB Bench Press x 3 cycles

MB Reverse Roll Outs x 12 reps

SATURDAY, JUNE 2nd

In teams of four, complete three rounds each of:

Row 500 Meters

30 Hang Power Snatches (75/55 lbs)

20 GHD Sit-ups (20 Weighted KB Sit-ups)

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station