22 May WOD 

Strength: 3×4/8 front squat/back squat@75% of 1rm
WOD:

35 cal row

25 burpees 

15 hspu

100 double unders 

15 hspu 

25 burpees

35 cal row 

21 May WOD 

Strength: 10×1 power clean + 1 hang power clean 
WOD:

12 min AMRAP 

7 box jump 30/24

14 KB swings 2/1.5/1

21 wallballs 20/14
*extra work 

45 ghd sit-ups 

20 May WOD 

Strength: Every 2 minutes for 20 min. complete: 1 squat clean to thruster+1 thruster

WOD: 

1 mile run

50 lunge steps 45/35lb plate overhead 

10 strict chest to bar pull-ups 

19 May WOD 

Strength: 10×1 power snatch+1 hang power snatch

WOD:

Complete as many reps as possible in 8 minutes of:
115-lb. shoulder presses
Each time you break, perform 50 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:
205-lb. hang power cleans
Each time you break, perform 30 squats

*extra work

2 min ME muscle ups 

18 May WOD 

Strength: 3×4/8 front squat/back squat@75% of 1rm

WOD:
5 rounds
3 min AMRAP
3 snatch 135/95
6 ring dips
9 toes to bar
1 min rest
*extra work
9 deficit hspu 4″/2″
9 strict hspu 
9 kipping hspu 

15 May WOD 

Strength: Strength: 2×7/13

@70% of 1rm front squat 
WOD:
100 pull-ups for time 
*top of every minute you will complete 20 double-unders 
*extra work
18 185/125 cleans
3 min cap

14 May WOD 

Strength: 10×1 clean

WOD: 
50 thrusters 135/95
*every 2 minutes you will complete 5 bar facing burpees
*extra work 
50ft handstand walk or handstand walk practice 
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