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WEEK of WOD's 5.7.18 - 5.12.18

MONDAY, MAY 7th

A. 12:00-24:00

Six sets of:

Unsupported Seated Strict Press x 3 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Build to today’s 3-RM.

B. 30:00-45:00

Five rounds for time of:

200 Meter Run

20 Walking Lunges with KB/DB Farmer’s Carry (53/35 lbs)

Handstand Walk 25 ft (Wall Climb x 3)

Goal Time: ~15minutes

Scale to: 100m/ 12 WL (no wt)/ 6 Walking Planks

C. 50:00-60:00

2-3 Rounds

8 KB Windmills R side > 40sec R side plank

8 KB Windmills L side > 40sec L side plank

Rest 1-2minutes, repeat

TUESDAY, MAY 8th

A. 15:00-27:00

For 12 minutes, work through (6 sets):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

B. 38:00-50:00

Complete as many rounds and reps as possible in 12 minutes of:

4 Bar Muscle-Ups (4 Strict Pull-ups)

8 GHD Sit-ups (Add MB if needed, 20/14lbs)

12 Dumbbell Push Presses (50/35 lbs)

Rounds Goal: ~ 6

Scale to: 2 BMu/ 8 Wt Sit-ups/ 12 DB PP

C. 55:00-60:00

Lat Stretch with Band OH on Rig, 2min per

WEDNESDAY, MAY 9th

A. 15:00-55:00

Two sets for times of:

60/40 Calorie Assault Bike

50 Wall Ball Shots (30/20 lbs)

40 Alternating Dumbbell Snatches (50/35 lbs)

30 Chest-to-Bar Pull-Ups

20 Strict Handstand Push-Ups

100 Double Unders (200 SU)

Rest 5 minutes

Goal Time: ~ 15 minutes per

Scale to: 30 Cals/ 30 WB/ 30 Sn/ 15 Pullups/ 15 Pike/ 50 DU

B. Coaches Choice Foam Roll and Stretch session

THURSDAY, MAY 10th

A. 15:00-30:00

“Helen”

Three rounds for time of:

400 Meter Run

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

Goal Time: 8-13 minutes

Scale to: 200-300m Runs

B. 35:00-47:00

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

Tempo Front Squat x 1 rep @ 32X1

Build up to today's heavy.

C. 50:00-60:00

2-3 sets of:

Weighted GHD Hip Extensions x 15 reps @ 1010

Tall Kneeling Palloff Press x 10 reps @ 2020

Rest as needed

FRIDAY, MAY 11th

A. 20:00-55:00

In teams of two, alternating each movement, complete ten rounds for time of:

500/400 Meter Row

10 Overhead Squats (115/75 lbs)

10 Burpee Box Jump-Overs (24″/20″)

(Partner A rows; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 overhead squats; etc….)

Goal Time: ~ 30 minutes

Scale to: 400/300m and 7's

B. Double Lax ball Thoracic + Low Back

SATURDAY, MAY 12th

A.

Every minute, on the minute, for 21 minutes:

Minute 1 – 15/10 Calories of Rowing

Minute 2 – 4 Burpee Over Dumbbells + 20 Double Unders

Minute 3 – 4 Burpee Over Dumbbells + 6 Dumbbell Thrusters (50/35 lbs)