6 May WOD 

Strength:7/13 FS/BS @60% of FS 1rm

WOD:

Falkel 

25 min AMRAP 

8 handstand push-ups

8 box jumps, 30/24-inch box

15-ft. rope climb, 1 ascent

5 May WOD 

Strength:

5×1 above the knee clean

Then 

7 min EMOM 

Every :30 full clean @80% of above the knee
WOD:

3000 m row

300 double unders 

26 min cap 

4 May WOD 

WOD:

4 rounds 

15 ohs 115/80

20 toes 2 bar

Then 3 min rest

Strength:

5×1 push jerk 

3 May WOD 

Strength:

5×1 above the knee snatch 

Then 

7 min EMOM 

Every :30 full snatch @ 80% of above the knee

WOD:

3 rounds

21 deadlifts 185/135

15 CTB Pullups 

9 burpees over the bar 

16 min cap

*extra work 

3 rounds 

:30 L sit

:30 cal row 

2 May WOD 

Strength7/13 FS/BS @60% of FS 1rm

WOD:

800 m run

50 snatch 95/65

800 m run

20 min cap

*extra work 

30 alt pistol squats 

29 April WOD 

25 April WOD 
Strength:
2×7/13 front squat/back squat @55% of FS 1rm

WOD:

“JT”
21-15-9

Handstand Push ups

Ring Dips

Push ups

28 April WOD 

Strength:

5×1 power clean

Then 

5 min EMOM 

3 TNG power clean @80%

WOD:

100 KB swings 2/1.5

100 box jumps 24/20

*every 2 minutes complete 5 burpees

*extra work

21 L-sit or strict Pullups 

Follow

Get every new post delivered to your Inbox.

Join 956 other followers

%d bloggers like this: