WODs May 19 – 25

DSC_0261

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

NO 8:30 AM CLASS TODAY.

ALL OTHER CLASSES are scheduled as usual!

WOD:

SKILL

10 minutes of instruction on Pull Ups/Muscle Ups

CONDITIONING

“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

TUESDAY

WOD:

STRENGTH

12 minutes to establish a 6RM HBBS

CONDITIONING

EMOM for 7 minutes: 10 Kettlebell Swings (Heaviest possible, American standard)
-Then-
2 minutes ME Wall ball Shots 20/14

WEDNESDAY

WOD:

MOBILITY

Hip and ankle mobility

STRENGTH/CONDITIONING

“The Bear Complex”
5 Rounds of the following sequence (1 round = 7 sequences):
Power Clean
Front Squat
Push Press
Back Squat
Push Press

The athlete must perform the sequence without setting the barbell down. The athlete may rest as much as required during rounds as long as the barbell doesn’t touch the ground. The beginning of each sequence (the power clean) will be touch and go. Rest as needed between rounds. There is no time component to the workout. Work up to max load for final round.

THURSDAY

WOD:

STRENGTH

20 minutes of instruction and drills on Cleans

20 minutes to establish a 1RM Power Clean + Hang Clean

FRIDAY

WOD:

STRENGTH

12 minutes to establish a 4RM Front Squat

Compare to 6 May

CONDITIONING

10 min AMRAP:
5 Deadlifts @ 185/125
Sprint 100 meters

SATURDAY

WOD:

STRENGTH

15 minutes to establish a 3RM Bench Press

CONDITIONING

20 min AMRAP:
Run 400 meters
Max rep Muscleups

%d bloggers like this: