Sunday, May 15 - Saturday, May 21

Sunday, May 15 - No Class

 

Monday, May 16

Strength: 10 Minute MOMO

  • 5 Back Squats @ 60% of 1 RM

WOD: For Time

  • 800M Run 
  • 25 Toes to Bar
  • 400M Run
  • 25 Toes to Bar
  • 800M Run
  • 25 Toes to Bar

 

Tuesday, May 17

Strength: Power Clean + Hang Power Clean

  • 5 Sets 

WOD: 15-12-9-6-3 for Time

  • Hang Power Clean (93/135)
  • Bar-Facing Burpees

*2 Rope Climbs Between Each Round

 

Wednesday, May 18 - Bring a Friend for FREE Day!

Partner WODs: AMRAPS

WOD Part 1: 6 Minute AMRAP

  • (Partner A) 250M Row 
  • (Partner B) Back Extensions 

WOD Part 2: 6 Minute AMRAP

  • 20 Partner Wall Balls (14/20)
  • 20 Partner MB Sit-Ups (14/20)

Part 3: 6 Minute AMRAP

  • (Partner A) 10 Shuttle Runs
  • (Partner B) Plank Hold

WOD Part 4: 6 Minute AMRAP

  • (Partner A) 40 Double Unders/80 Singles 
  • (Partner B) Rest

*Partner A and B will switch back and forth until time expires

 

Thursday, May 19

WOD: For Max Reps

0:00 - 6:00 

  • 800M Run
  • Max Push-Ups 

6:00 - 8:00 Rest

8:00 - 14:00

  • 800M Run
  • Max Air Squats

14:00 - 16:00 Rest

16:00 - 20:00 

  • 400M Run
  • Max Push-Ups 

20:00 - 22:00 Rest

22:00 - 26:00

  • 400M Run
  • Max Air Squats

 

Friday, May 20

Strength: 10 Minute MOMO

Push Press

  • 4 Reps at 70% of 1 Rep Max

WOD: For Time (compare to 8/21/15 & 5/1/15)

"Jackie" 

  • 1000M Row
  • 50 Thrusters (33/45)
  • 30 Pull-Ups

 

Saturday, May 21

WOD: TABATA 

  • KB Sumo Deadlift High Pull (35/55)
  • Box Overs (20"/24")
  • Burpees
  • Sit-Ups
  • Overhead MB Lunges (14/20)
  • Row
Posted on May 15, 2016 .