WODs May 4th – 10th

Jersey BoysThe Jersey Boys came to train with us!!

SUNDAY

Sunday Fun Day!

MONDAY

WOD:

STRENGTH:

15 minutes to find a max of the complex:
Hang Clean + Hang Power Clean +Jerk

CONDITIONING:

10 minute AMRAP:
5 Wall Ball Shots @ 20/14
5 Hang Power Cleans @ 165/115
10 Wall Ball Shots
5 Hang Power Cleans
15 Wall Ball Shots
5 Hang Power Cleans

 TUESDAY

WOD:

STRENGTH:

12 minutes to find a max of the complex:
Snatch + 2 Overhead Squats

-then-

12 min to find a 3RM Front Squat

WEDNESDAY

WOD:

CONDITIONING:

3 rounds for time:
400m run
25 pushups

*15 min time cap

STRENGTH:

10 minute EMOM:
5 Chest to Bar Pullups

*Rx+: strict Chest to Bar Pullups

THURSDAY

WOD:

SKILL:

10 minutes instruction on Rope Climbs.
*Rx+:legless rope climb
*Rx^2:L-rope climb with med ball on feet

CONDITIONING/STRENGTH

6 Rounds:
30s to complete 3 Deadlifts @ 365/215
rest 30s
30s ME Row for calories
rest 30s
30s ME Nose and Toes Handstand Hold
rest 30s
30s ME Rope Climb
rest 30s

FRIDAY

WOD:

 Back Squat
1-1-1-1-1-1-1

SATURDAY

WOD:

“Paul”
5ounds for time:
50 Double Unders
35 Knees to Elbows
20yd Overhead Walk @ 185/125

%d bloggers like this: