3 May – 8 May 2021

Posted on May 2, 2021

Monday, May 3

Strength: Front Squat 5-5-5-5-5

WOD: 13 Minute AMRAP

8 Hang Cleans 63/95

10 Front Rack Lunges 63/95

12 Toes To Bar

 

Tuesday, May 4

WOD: 28 Minute EMOM

Minute 1: 12 Ring Dips

Minute 2: 10/12 Calorie Row

Minute 3: 8 Burpee Box Overs 20/24

Minute 4: 7 Shoulder To Overhead 93/135

 

Wednesday, May 5

Strength: Deficit Dead Lift 5-4-3-3-3

 

WOD: For Time

4 Rounds

5 Dead Lift   153/225

14 Slam Balls 25/40

1 Minute Rest

4 Rounds

10 Dead Lift 93/135

14 Slam Ball OTS 25/40

 

Thursday, May 6

Strength:  10 Minutes 30 Seconds On 30 Seconds Off  Side Plank Holds

WOD: 12 Minute AMRAP

6 Handstand Push-Ups

6 Back Squats 123/185

30 Russian Twists 10/25

 

Friday, May 7

Skill Work: Double Unders

WOD: 5 Rounds For Time

6 Power Snatch 83/115

400 Meter Run

30 Double Unders

 

Saturday, May 8

WOD: Waterfall

15 Push-Ups

15 PVC Pipe Sit-Ups

200 Meter Run

10 Pull-Ups

20 Goblet Squats 35/55

1000/1200 Meter Row

 

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