WODs

May 9-14 (WODs of the Week)

Monday, May 9, 2016

3 Rounds for quality (not timed):
10 Sh. Touches
10 Alt. pistols/20 Lunges
5 Strict T2B

WOD
5 Rounds (15 min)
:40 ME HSPU
:20 rest
:40 ME Cal Row
:20 rest
:40 ME T2B
:20 rest
Note: if you can’t do HSPU against the wall, HSPU off box. Work on pressing inverted.

“ME” = Max Effort

Auxiliary
Build to a 1RM power clean in 15 min
—-

Tuesday, May 10, 2016

WOD

3 RFT:

10 Thrusters, 115/80*

5 Muscle ups

-Rest 3 min-
3 RFT:

12 OHS, 115/80*

12 Box Jumps, 24/20

-Rest 3 min-
3 RFT:

15 Jerks, 115/80*

15 C2B

*Choose ONE weight you can do unbroken reps with for all movements. This workout should only take about 6 min per 3 rounds.
—-

Wednesday, May 11, 2016

SWOD
Build to a Heavy 2-rep: Power Snatch

WOD
EMOM 12

Odd – 3 Power Snatch (~75% of today’s double)

Even – AMRAP DU
—-

Thursday, May 12, 2016

A. Warm Up WOD
10 rounds (10 min):
:30 AMRAP burpees
:30 rest

B. WOD
AMRAP 15 min
P1- 250m row
P2- max push ups
P3- max KBS (70/53)
—-

Friday, May 13, 2016

WOD
“Nasty Girls”
3 rounds for time:
50 air squats
7 ring MU
10 hang power clean (135/95)
—-

Saturday, May 14, 2016

WOD
EMOM 20 min
Odd: 4 Snatches + 6 C&J + 8 Back Squat
Even: Rest
Rx: 135/95
(Alt. Rounds w/ partner if possible)

Everything from the floor. This should be a conditioning WOD, and the weight should not be “heavy.”