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WODs

May 23-28 (WODs of the Week)

Monday, May 23, 2016

Mobility WOD (15 minutes)

WOD
“Mr. Perfect”
For Time:
10-8-6-4-2 Strict HSPU
2-4-6-8-10 Power Clean (225/155)
—-

Tuesday, May 24, 2016

SWOD
Work to 3RM Snatch (T&G)

WOD
For time, complete:

30 Box Jumps (24/20)

30 C2B Pull up

30 KBS (53/35)

30 Front Squats (115/80)

30 TTB

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders
—-

Wednesday, May 25, 2016

WOD
For time, complete 21-15-9 reps of:

HSPU

Ring Dips

Calorie Row/Bike

Auxiliary WOD
(May do this in pairs or groups to save #barbells used)
“Big Sexy”

5 RFT:

6 Deadlifts, 315/225

6 Burpees

5 Cleans, 225/155

5 C2B pull-ups

4 Thrusters, 155/105

4 Muscle-ups
—-

Thursday, May 26, 2016

WOD
For time:

—1 round of:

100 double-unders

50 air squats

25 push press (95/65)

—Then, 2 rounds of:

60 double-unders

30 air squats

15 push press (95/65)

—Then, 3 rounds of:

40 double-unders

20 air squats

10 push press (95/65)
—-

Friday, May 27, 2016

WOD
"Lynne"
5 rounds:
AMRAP (unbroken) bench press @ body weight (scale: 70% 1RM)
AMRAP (unbroken) pullups (any style)
*Score is total number of unbroken reps in 5 sets of both movements.
Note: Rest between rounds, but no rest during the sets

Auxiliary WOD (if you didn't already do it, from Wednesday)
“Big Sexy”

5 RFT:
6 Deadlifts, 315/225
6 Burpees
5 Cleans, 225/155
5 C2B pull-ups
4 Thrusters, 155/105
4 Muscle-ups
—-

Saturday, May 28, 2016

WOD
Teams of 3:

100 Cal Row
100 Deadlifts, 135/95

80 Cal Row
80 Hang Power Cleans, 135/95

60 Cal Row
60 Front Squats, 135/95

40 Cal Row
40 Push Jerks, 135/95

20 Cal Row
20 Clusters, 135/95