May 23rd - May 28th, 2016

 

Monday May 23rd, 2016

Skill: Thrusters 5-5-3-3-2-2-1-1-1

WOD: AMRAP

10 Knees to Elbow

15 HSPU

20 Pistols (10 each leg)

100m Row Sprint

Cashout: 4 Rounds 10 KB Swings + Farmer walks Down and Back 53/35


 

Tuesday May 24th, 2016

Use the same weight for all prescribed sets of a given exercise.

Strength:

Back squat: 10 reps at 60% of your 1RM, then 3X10 at 70%

Power clean+push press (complex): 5 reps at 60% of your 1RM, then 3X5 at 70%

Bench press: 10 reps at 60% of your 1RM, then 3X10 at 70%


 

Wednesday May 25th, 2016

Skill: Dips 10-8-6-4-2-1

WOD: Karen

150 Wallball Shots

 


 

Thursday May 26th, 2016

Choose weights by feel. Weights should be challenging this week, but comfortably below max efforts. Use the same weight for all prescribed sets of a given exercise.

Strength:

Overhead Squat 7-7-7-7-7

Deadlift 7-7-7-7-7

 


Friday May 27th, 2016

Skill: Kipping Handstand Push ups 7-10 minutes

WOD: For Time

5-10-15-20

Front Squats 115/75

Box Jumps 24/20

 


 

Saturday May 28st, 2016

Skill: WODers Choice 8-6-4-2-1

 

WOD: -Partner WOD- 20 Rounds (10 each, 25 min cap):


Only one partner can work at a time

Partner 1: 1 Round: 10 KBS (53/35) 250m Row or 200m Run

 Partner 2: Plank Hold (any variation: arms or elbows, side plank, etc..)