Sunday, May 1 - Saturday, May 7

Sunday, May 1 - No Class

 

Monday, May 2

Strength: Back Squat

  • 3x10

WOD: 21 Minute EMOM

Minute 1: 

  • 150-175M Row 

Minute 2:

  • 15 KB Sumo DL High Pull (35/55) 

Minute 3:

  • 12 Push Press (63/95)

 

Tuesday, May 3

Strength: 10 Minute EMOM

  • Power Clean + Front Squat + Hang Clean

WOD: 15 Minute AMRAP

Buy-In

  • 800M Run 

Then...AMRAP for remaining time

  • 8 Hang Power Cleans (73/115)
  • 8 Bar-Facing Burpees 

 

Wednesday, May 4

Strength: 10 Minute EMOM

Minute 1: 

  • 30 Second L Sit 

Minute 2: 

  • 30 Second Handstand/Plate Hold

Partner WOD: 2 Rounds For Time

  • 50 MB Sit-Ups (14/20)
  • 100 KB Swings (35/55)
  • 150 Double Unders

 

Thursday, May 5

Skill Work: Pull-Up/Push-Up Practice & Standards 

WOD: 20 Minute AMRAP

"Cindy" (compare to 8/3/15)

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

*Mobility

 

Friday,  May 6

Strength: 10 Minute MOMO

Push Jerk

  • 4 Reps at 70% of 1 Rep Max

WOD Part 1: Max Efforts

  • 3x400M Run

*2 minute break between each attempt

WOD Part 2: Max Efforts

  • 3x400M Row

*2 minute break between each attempt

 

Saturday, May 7

WOD: 32 Minute MOMO

  • Wall Balls (14/20)
  • Knees to Elbows
  • Box Overs (20/24)
  • Back Extensions 
Posted on May 1, 2016 .