Sunday, May 12 – Saturday, May 18

Posted on May 12, 2019

 

Sunday, May 12 – Rest Day 

 

Monday, May 13 

Strength: Push Jerk

  • 3-3-3-3-3

WOD: For Time

  • 800M Row or 1,800M Bike [EP]
  • 40 Toes to Rig
  • 40 Alternating DB Hang Power Clean
  • 400M Row or 1000M Bike [EP]
  • 30 Toes to Rig
  • 30 Alternating DB Hang Power Clean
  • 200M Row or 600M Bike [EP]
  • 20 Toes to Rig
  • 20 Alternating DB Hang power Clean

*22 minute time cap.

 

Tuesday, May 14

Strength: 1 Snatch Deadlift + 1 Snatch + 1 Hang Snatch

  • 5 Working Sets

WOD: For Total Time

  • 15 Power Snatch (93/135)
  • 75 Double-Unders

1 Minute Rest

  • 12 Power Snatch (93/135)
  • 75 Double-Unders

1 Minute Rest

  • 9 Power Snatch (93/135)
  • 75 Double-Unders

*18 minute time cap.

 

Wednesday, May 15

Strength: 8 Minute EMOM

Minute 1:

  • 30 sec. Weighted Wall Sit (25/45)

Minute 2:

  • 4×5 sec. eccentric push-ups

Partner WOD: 18 Minute AMRAP

Partner 1: 200M Run

Partner 2: AMRAP

  • 3 Pull-Ups
  • 6 Push-Ups
  • 9 Air Squats

*While 1 partner runs, the other will be completing as many rounds as possible. When a partner returns into the gym, they will continue where their partner is at, not start a new round. Score will be total rounds.

 

Thursday, May 16 

Strength: Deadlift

  • 3-3-3-3-3

WOD: 14 Minute AMRAP

  • 14 KB Swings (35/55)
  • 7 Burpee To Rig (6″/6″)
  • 4 Deadlift (163/225)

 

Friday, May 17

HERO WOD: 5 Rounds For Time

“Turns” [modified]

  • 15 Push Press (33/45)
  • 21 Front Squat (33/45)
  • 400M Run

*30 minute time cap.

Group Mobility

 

Saturday, May 18 

WOD: 28 Minute EMOM

Minute 1:

  • 10/12 Calorie Row or Bike

Minute 2:

  • 15 MB Sit-Ups (14/20)

Minute 3:

  • 12 Alternating Dumbell Snatch

Minute 4:

  • 14 Box Step-Ups (20/24)
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