Sunday, May 17 - Saturday, May 23

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Sunday, May 17 - No Class

 

Monday, May 18

Strength: Strict Press

  • 5x3

WOD:  For Time

"Waterfall"

  • 10 KB Sumo Deadlift High Pull (35/55)
  • 20 Wall Balls (14/20)
  • 30 Sit-Ups
  • 40 Double Unders
  • 50 KB Swings (35/55)

 

Tuesday, May 19

Strength: Deadlift

  • Establish a 1 Rep Max

WOD: Buy-in + 21-15-9

Buy-In

  • 750M Row

21-15-9

  • Deadlift (162/225)
  • Toes to Bar

 

Wednesday, May 20

WOD: For Time

  • 800M Run
  • 25 Pull-Ups
  • 50 Push-Ups
  • 75 Air Squats
  • 800M Run
  • 25 Pul-Ups
  • 50 Push-Ups
  • 75 Air Squats
  • 800M Run

*35 Minute Time Cap

 

Thursday, May 21

Strength: Snatch

  • 5x2

WOD: 3 Rounds for Time

  • 10 Squat Snatch (103/155)
  • 10 Push Jerk (103/155)
  • 10 Bar-Facing Burpees

 

Friday, May 22

Strength: Front Squat

  • 5x5

WOD: For Time (compare to 10/31/14)

Death By...

  • Thrusters (63/95)

 

Saturday, May 23

WOD:  TABATA x2

  • Box Overs (20"/24")
  • Ring Rows
  • MB Lunges (14/20)
  • Row (calories)
Posted on May 17, 2015 .