Sunday, May 10 - Saturday, May 16

Sunday, May 10 - No Class

 

Monday, May 11

Strength: Strict Pull-Ups

  • 3x10

PARTNER WOD:  25 Minute AMRAP

  • 100 calorie Row
  • 100 KB Swings (35/55)
  • 100 Burpees
  • 100 Goblet Squats (35/55)

 

Tuesday, May 12

Strength: Clean

  • Establish a 1 Rep Max

WOD: For Time

  • 30 Box Jumps (20"/24")
  • 20 Push Press (73/115)
  • 10 Overhead Barbell Lunges (73/115)
  • 20 Push Press (73/115)
  • 30 Box Jumps (20"/24")

 

Wednesday, May 13

WOD: 3 Rounds For Time 

              "R.J." (modified) 

  • 800M Run
  • 5 Rope Climbs
  • 50 Push-Ups 

*40 Minute Time Cap

 

Thursday, May 14

Strength: Back Squat

  • 5x4

WOD: 12 Min Ladder

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

  • Power Clean (103/155)
  • Chest to Bar Pull-Up

 

Friday, May 15

Strength: Push Jerk

  • 5x4

WOD: 18 Minute AMRAP

  • 15 Overhead Squats (63/95)
  • 50 Double Unders
  • 15 Deadlift (63/95)
  • 50ft. Sled Push

 

Saturday, May 16

WOD:  40 Minute MOMO

  • Shuttle Runs
  • Wall Balls (14/20)
  • Row (calories)
  • MB Sit-Ups (14/20)
Posted on May 10, 2015 .