WODs June 15th -21st

May 2014 169

SUNDAY

Sunday Fun Day!

MONDAY

WOD:

STRENGTH:

E3MOM 15 min (6 sets)
Back Squat 4 reps @ heavy
*Use same weight for all sets. Try to match the weight you did for triple last week.

For quality:
1-2-3-4-5-4-3-2-1
Muscle Ups
2x strict Toes to Bar
3x Ring Pushups

TUESDAY

WOD:

STRENGTH:

15 min to find a 1RM Snatch

CONDITIONING:

10 minute AMRAP:
7 Hang Power Snatch @ 115/75
25 Double Unders
100m Run

WEDNESDAY

WOD:

CONDITIONING:

Partner WOD
EMOM30:
1st min: Both partners Row 16/12 cals on rower or Airdyne
2nd min: AMRAP partner odd object work
3rd min: rest

*Team of 3 can be used if number of available athletes dictates it. Score is total reps of odd object work

**Odd object work:
1st round: Tire Flips with the big one
2nd round: both partners get over the wall
3rd round: Sled Drag, heavy
4th round: Prowler Push, heavy
5th round: buddy carry
-repeat

THURSDAY

WOD:

STRENGTH/CONDITIONING:

With a 25 min running clock:
In 15 minutes, find a 1RM Front Squat
In 10 minutes, perform “Fran”

FRIDAY

WOD:

STRENGTH:

Deadlift 3×3 @ 80%

-then-

 E2MOM for 4 min (3 sets)
3 reps @ 65%

SKILL:

15 minutes for quality:
3  strict Handstand Pushups
3 Bar Pullovers

*AMBATs will not be used for HSPU. If 3 strict HSPU is easy, add deficit.

SATURDAY

WOD:

 Run 4 miles at Indian Creek Greenway

**All are welcome including  friends and family.  Picnic and social to follow at the park at 10 am

http://www.hsvcity.com/gis/greenways_new/IndianCrkGW.htm

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