WODs May 23-May 29

MONDAY

Back Squats 5x3

 

3 RFT

30 burpees

30 pull ups

30 thrusters 75/55

 

TUESDAY

21-15-9 Deadlft/HSPU 155/225

 

3 rounds:

10 kb snatches

30 cal row

20 Goodmornings

 

WEDNESDAY

1. Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

21-15-9 OHS,  (65/95)calorie Row (if you are not an overhead athlete, perform Front squats)

5 min amrap:  10 power clean, 5 burpees

 

THURSDAY

1. KB Complex:  2 dead cleans, 3 thrusters (db kb), 6 snatches, 10xcomplex EMOM

 

2. 400m run, 1 rope climb, 5 rounds

 

Friday

Sumo Deadlift 5x5

“Nate”
ARMAP 20:
2 Muscle ups
4 HSPU
8 KBS, 2/1.5-pood

 

SATURDAY

1. Clean and Jerk
EMOMx10: 1 Clean and Jerk
This is part of a progression for building your Clean and Jerk. Every Saturday for for the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

2. Squat
3×3 Front Squats, across

3. Gymnastics Pulling
50 Strict C2B Pull ups for time.
This is part of a progression for building your bodyweight pulling capacity. Every Saturday for for the next 4-6 weeks you will do an part of a progression that will improve your Muscle ups (ring and bar) and C2B Pull ups.

3. Conditioning
With a running clock complete 5 rounds of 1 min at each station:
1.  As many cals as possible on bike or  rower
2. 10 Power Cleans, 135/95
3. 20 Wall Balls, 20/14
Your score is accumulated calories on the bike.

 

SUNDAY

For time:
1,000-m bike/run/row
100-ft. handstand walk
10 overhead squats
500-m row
50 burpee box jump overs
5 overhead squats