Sunday, May 31 - Saturday, June 6

Marc H doing work at MDM Excelsior 2015...

Marc H doing work at MDM Excelsior 2015...

Sunday, May 31 - No Class

 

Monday, June 1

WOD Part 1: 5 Rounds for Time

  • 300M Row

*30 second rest in between rounds

WOD Part 2: 3 Rounds for Time

  • 50 Double Unders
  • 25 Wall Balls (14/20)

WOD Part 3: For Time

  • 800M Run

 

Tuesday, June 2

Strength: Snatch Drills

WOD: For Time

  • 21 Hang Snatch (63/95)
  • 21 Bar-Facing Burpees
  • 18 Hang Snatch (63/95)
  • 18 Bar-Facing Burpees
  • 15 Hang Snatch (63/95)
  • 15 Bar-Facing  Burpees 
  • 12 Hang Snatch (63/95)
  • 12 Bar-Facing Burpees
  • 9 Hang Snatch (63/95)
  • 9 Bar-Facing Burpees

*No evening (5PM, 6PM or 7PM) classes tonight!

 

Wednesday, June 3

Strength: Front Squat

  • 5x4

WOD: 21 Minute EMOM

Minute 1:

  • 15 Goblet Squats (35/55)

Minute 2:

  • 12 Push Press (63/95)

Minute 3:

  • 9 Knees to Elbows

 

Thursday, June 4

Strength: Deadlift 

  • 5x5

WOD: 12 Minute Ladder

1-1, 2-2, 3-3, 4-4, 5-5... 

  • Deadlift (183/275)
  • Chest to Bar Pull-Up

*Mobility work

 

Friday, June 5

Strength: Push Jerk

  • 5x3

WOD: 17 Minute AMRAP

  • 15 Clusters (83/115)
  • 400M Run

 

Saturday. June 6

WOD: 25 Minute AMRAP

  • 20 KB Swings (35/55)
  • 20 PVC Sit-Ups
  • 20 Box Jumps (20"/24")
  • 20 KB Sumo Deadlift High Pulls (35/55)
  • 20 Back Extensions 
Posted on May 31, 2015 .