WODs Week of 5/29
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!
