WODs

May 22-27 (WODs of the Week)

Monday, May 22, 2017

WOD
20-18-16-14-12-10-8-6-4-2 reps for time:

Alt. DB Snatches

DB Lunge Steps (front rack)
Rx: 50/35
——

Tuesday, May 23, 2017

SWOD
EMOM 6
5 Back Squats (~60% of 1RM)

WOD
For Time:

150 Double Unders (scale: 350 singles)

30 Dumbbell Snatches (Rx: 80/50, RxC: 100/70)

150 Double Unders (scale: 350 singles)
——

Wednesday, May 24, 2017

WOD
3 RFT:

21 Cal Row

21 Thrusters (95/65)

Accessory Work - Core
Tabata (8 rounds)

20 sec Hollow Rocks

10 sec Supermans
——

Thursday, May 25, 2017

SWOD
Every 2 minutes for 8 minutes: 10 Push Press
4 sets. Weight = athlete’s choice.

WOD
AMRAP 12

8 C2B Pull Ups

16 Wall Balls (20/14)
——

Friday, May 26, 2017

Warm Up: Coach’s Choice

WOD
5 RFT:

500m Row

25 Burpees
——

Saturday, May 27, 2017

WOD
For Time:

50/40 Calorie Row
*
50 Box Jumps (24/20)

50/40 Calorie Assault Bike* (60/50 Airdyne)

50 KB Swings (70/53)

800m run*

*Athletes may start on the rower, bike, or run, but must complete all 3 within the WOD.

Auxiliary
In remaining class time, work on a GOAT/weakness.