WOD

May 22 - 28

Monday

May 22, 2017

 

Omar

10 Thrusters (95/65)

15 Burpees over the Bar

20 Thrusters

25 Burpees over the Bar

30 Thrusters

35 Burpees over the Bar

20 min Cap

Tuesday

May 23, 2017

Strength

Back Squat

3×5 reps, Climbing

Tempo: 10X1

Cap 15 Min

Conditioning

Alternating EMOMx 9 Minutes AFAP

Minute 1: 20 Sit Up

Minute 2: 10 Deadlifts (275/185)

Minute 3: 20 Box jump (24/20)

Wednesday

May 24, 2017

5 Rounds For Time

10 Power Cleans (135/95)

10 Hand Stand Push Up

15 Minute Cap

Thursday

May 25, 2017

Teams of 3

AMRAP 25 Minutes

9 Toes To Bar

12 Cal Row

15 WallBall (30/20)

Friday

May 26, 2017

Strength

1 Arm Press

3×10 reps climbing

Tempo: 10X1

1 Arm High Pull

3×10 reps Climbing

Tempo: 10X1

Conditioning

3 Rounds For Time

15 Pull ups

15 Push Ups

15 Sit Up

15 Air Squat

 

10 Min Cap

Saturday

May 27, 2017

Lumberjack 20

20 Deadlifts 275/185

400m Run

20 Kettle Bell Swings (2 Pood/1.5 Pood)

400m Run

20 Overhead Squat (115/80)

400m Run

20 Burpees

400m Run

20 Chest to Bar Pull Ups

400m Run

20 Box Jump (24/20”)

400m Run

20 Dumbbell Squat Cleans (50×2/35×2)

400m Run

35-minute cap

Sunday

May 28, 2017

Strength

3 Position Clean

(High Hang, Knees, Ground)

AHAP in 15 minutes

Conditioning

EMOMx 10 minutes

3 Power Cleans

3 Front Squats

3 Push Jerks

@50-60% of above

15-minute cap









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