WODS May 30-June 5

MONDAY

Murph

 TUESDAY

 Snatch/Clean,

EMOM, 10x1+1 clean pull plus clean or snatch pull plus snatch
Squat 5×2 Back Squats, across

Conditioning
400m Run, 1 min plank (vary),  5 rounds.

 

WEDNESDAY


1. Conditioning
3 Rounds:
21 Calorie Row
15 Power Cleans, 155/105
9 Box Jumps, 30/24

2.  Stamina Builder
EMOMx8:
Odd:  20 Deads, 205/135
Even:  50 Double unders

 

THURSDAY


1. Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 75% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 75% every 40 seconds (this set is 8 mins)

2. Chipper

100 wall balls, 50TTB (Vups will be permitted), 100 kbs

 

FRIDAY

1. Conditioning

21 DB Thrusters, 45/30, 40 Calorie Row
18 DB Thrusters, 45/30, 40 Calorie Row
15 DB Thrusters, 45/30, 40 Calorie Row

2. Conditioning
AMRAP 6:
6 power cleans
6 HSPU/decline, etc…

 

SATURDAY

 

4 rounds for time:
28 one-legged squats, alternating—may perform back squats (at clean weight)
15 power cleans
M 115 lb. F 80 lb.

Then: 

3 rounds for time:

400m run 20 GHD sit-ups/30 ab mat situps, 7 deadlifts 

 

 

SUNDAY--BOD POD day!  Gym will be open from 9:30 until 2pm. 

1. Clean and Jerk
EMOMx10: 1 Clean and Jerk
This is part of a progression for building your 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. 

4. Conditioning
“Hot Death”
1000m Run
then, 3RFT
10 Clean and Jerks, 135/95
10 C2B
10 Burpees
then, 1000m Row