Sunday, May 3 - Saturday, May 9

Sunday, May 3 - No Class

 

Monday, May 4

Strength: Push Press

  • 5x5

WOD: TABATA

  • Row
  • Pull-Ups
  • Air Squats
  • Push-Ups
  • Shuttle Sprints

 

Tuesday, May 5

Strength: Front Squat

  • Establish a 1 Rep Max

WOD: 12 Minute Ladder

1-1, 2-2, 3-3, 4-4, 5-5...

  • Snatch (93/135)
  • Muscle-Up

 

Wednesday, May 6

Strength: Deadlift

  • 1x5, 2x3, 3x2

WOD: 15 Minute AMRAP

  • 12 Deadlift (183/275)
  • 12 Handstand Push-Ups
  • 12 Pistols

 

Thursday, May 7

WOD: For Time (compare to 8/27/14)

  • 800 M Run
  • 21 Clusters (63/95)
  • 21 Burpess
  • 600 M Run
  • 15 Clusters (63/95)
  • 15 Burpees
  • 400 M Run
  • 9 Clusters (63/95)
  • 9 Burpees

 

Friday, May 8

Strength: 2 Hang Snatch + Snatch

  • 5 sets

WOD: 21 Minute EMOM

Minute 1:

  • 12 Hang Snatch (53/75)

Minute 2:

  • 12 Toes to Bar

Minute 3:

  • 10 Sumo Deadlift High Pulls (53/75)
  • 10 Lateral Bar Jumps 

 

Saturday, May 9

WOD: 3 Rounds for Time

"Michael" (compare to 6/28/14)

  • 800 Meter Run
  • 50 Back Extensions
  • 50 Sit-Ups
Posted on May 3, 2015 .