WODs Week of 5/29

May 30, 2017

MONDAY-MEMORIAL DAY MURPH (8am class only)

1 MILE RUN

100 PULL-UPS

200 PUSH UPS

300 SQUATS

1 MILE RUN

*Wearing a 20lb vest

**May be partitioned however you would like, but it must start and end with 1 Mile Run

 

 

 

Tuesday:

Box Squats 5x4 building to a heavy set of 4

Metcon:

Tabata x 4 (4 minutes each) 1 minute rest in between each set

1)Jumping lunges

  Hollow rocks

2) Sit-ups

   mountain climbers

3) plank hold (20seconds)

  Back extensions

4) evil wheels

   Pistols

 

 

Wednesday:

Warm up accessory: good morning: 3x5 at light weight (from the rack)

 

Focus:

Deadlift or Sumo Deadlift  (90%): building to a heavy 2 then 1x2 at 90%

 

Metcon:

20 minute AMRAP

400 m run

Ohs (135/95) as many as possible. Run every time you drop

 

Thursday:

Focus:

12 minute EMOM 1 snatch high pull + 1 power snatch

 

Metcon:

5 RFT

-40 double unders

-10 burpees

-5 Ring Dips

 

Friday:

 

Focus:  (Choose different working weights for each set if needed)

Hang squat clean 3-3-3 reps
Front squat 3-3-3 reps
Split jerk 3-3-3 reps

 

Metcon:

21-15-9

Wall balls

Toes to bar

Cool down: ROMWOD

 

Saturday:

Coach Kui Surprise!

 

 

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