WODs

May 15-20 (WODs of the Week)

Monday, May 15, 2016

WOD
3 RFT:
30 Cal Row
15 Power Cleans (185/125)

**6WC**

SWOD: 5x3 Deadlift (building)

WOD
EMOM 12
10/8 Calorie Bike or 8 Burpees to 6" Target
8 Deadlifts
8 Push Ups
——

Tuesday, May 16, 2017

“Holleyman” WOD
30 Rounds for time of:

5 Wall-Ball Shots (20/14)

3 Handstand Push-ups (newer athletes: H.R. Push Ups)

1 Power Clean (225/155)

Note: WOD in honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, who was killed on August 30, 2004.
——

Wednesday, May 17, 2016

WOD (17 minute clock)
AMRAP 7

28 Double Unders (56 singles)

14 Toes to Bar
-Rest 3 minutes-
AMRAP 7

14 Cal Row

14 Deficit Push Ups
*Athletes may start on either AMRAP if not enough rowers.

Auxiliary: coach’s choice or GOAT work

**6WC**

SWOD: Clean Technique

WOD “Grace”
30 Clean & Jerks for time

Cash Out: Run 1 mile for time
——

Thursday, May 18, 2017

Skill Review: Snatch mobility & technique

WOD (17 minute clock)
EMOM 5: 6 Snatches* (light)
-Rest 1 min-
EMOM 5: 3 Snatches* (medium)
-Rest 1 min-
Every 30 secs x5 minutes: 
1 Snatch (medium-heavy)

*Choose a weight you can Touch-and-Go in good form, no misses. Full snatch including squat.
——

Friday, May 19, 2017

WOD
For Time:

35 GHD or WB Sit Up (Rx: 30/20, Intermediate: 20/14)

25 Burpee Box Jump Overs (24/20)

15 Bar Muscle Ups (scale: 30 C2B + 30 Dips)

25 Burpee Box Jump Overs (24/20)

35 GHD or WB Sit Up

**6WC**

SWOD: Snatch Technique

WOD
AMRAP 12
8 Hang Power Snatches
8 Burpee Over Bar
8 WB Sit Ups
——

Saturday, May 20, 2017

WOD
5 Rounds:

10 Thrusters (135/95)

3 Rope Climbs (3x from floor)