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WODs

May 16-21 (WODs of the Week)

Monday, May 16, 2016

SWOD
Bench Press
Build to 5RM

WOD
Every 3:00 for 15 min (5 sets)
250m row
+ Max Effort Unbroken HSPU
*1 chance at HSPU each round. Score is total reps at the end.
—-

Tuesday, May 17, 2016

SWOD
Front Squat
Build to 5RM,

WOD
12 min AMRAP
12 T2B
12 Thrusters (95/65)
—-

Wednesday, May 18, 2016

SWOD
5×2 Pause Overhead Squat – 3 sec pause at the bottom

WOD

3 RFT:

20 Pull ups

30 Push ups

40 Situps

50 Squats
*Pull ups should be close to unbroken. Use a band if you can’t get 10+ in a row.
—-

Thursday, May 19, 2016

SWOD
Deadlift – work up to 5 RM

AMRAP 10 of:

9 Sumo Deadlift High Pulls (95/65)

12 Wallballs (20/14)
*Unbroken sets. Should be able to move steady for each part.
—-

Friday, May 20, 2016

SWOD
“Death by” Back Squat (from the rack) ~60% of 1RM
Min 1- 1 rep
Min 2- 2 reps
…etc until you can’t complete the given reps in that minute.

WOD
For time, complete 10-20-30 reps of:
C2B pullups
Front squat (135/95)
—-

Saturday, May 21, 2016

Team WOD
Teams of 3 complete (1 athlete works at a time, alternating turns):

200 Cal Bike

150 Cal Row

100 Box Jumps (24/20)

75 C&J (135/95)

15 Rope Climbs (2x modified from floor)
*If there aren’t enough bikes available, start on something else and come back to the bike.