WODs May 26 – June 1

Greg

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

9 AM Only – “Murph”

10 AM – 1 PM Open Gym

TUESDAY

WOD:

MOBILITY

10 minutes of lacrosse ball and foam roller to chest and shoulders

CONDITIONING

3 Rounds for time:
20 L – pull-ups
20 Ring Pushups
20 Burpees

If you did Murph on Monday:

WOD for you is:

Skill Work: Double-unders, Handstand holds, and GHD situps. Not for time! Mobility is the most important activity for you today!

WEDNESDAY

WOD:

STRENGTH

15 minutes to establish a 1RM Hang Snatch

CONDITIONING

EMOM for 7 minutes perform 2 Hang Snatches at 65 % of 1RM
-Then-
2 minutes AMRAP of Hang Snatches at 65% of 1 RM

THURSDAY

WOD:

STRENGTH

10 minutes to establish a 5RM Front Squat

Compare to 24 May

CONDITIONING

5 Rounds for time:

5 Right arm Turkish Getups  @ 2/1.5
10 Right arm Kettlebell Snatches  @ 2/1.5
5  Left arm Turkish Getups @ 2/1.5
10 Left arm Kettlebell Snatches  @ 2/1.5

TUESDAY

FRIDAY

WOD:

CONDITIONING

3 Rounds for time:
Run 200m
20 Kettlebell Swings @ 2/1.5

STRENGTH

Bench Press
5-5-5-5-5

Rest 2 minutes between sets

Compare to 2 January

SATURDAY

WOD:

SKILL

Find your max of each movement in any order:
Handstand Walk
Double Unders
Box Jump

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