Sunday, May 18 - Saturday, May 24

 Rowing away!

Rowing away!

Sunday, May 18 - No Class

 

Monday, May 19

Strength: Back Squat

  •  5 x 5          

WOD: 15 Minute AMRAP

  •  10 Wall Balls (14/20)
  •  10 KB Swings (35/55)
  • 4 Bear Crawls 

 

Tuesday, May 20

Strength: Push Jerk

  • 5 x 3 

WOD: 20 Minute EMOM

  • Even Minutes: 10 Pull-Ups 
  • Odd Minutes: Max Double-Unders 

 

Wednesday, May 21

Strength: Squat Snatch 

  • 5 x 2 

WOD: For Time 

 Jumping "Randy"

  • 75 Power Snatches (53/75)

*EMOM, perform 6 Lateral Bar Jumps

 

Thursday, May 22

Strength: Power Clean

  • 5 x 2 

WOD: 5 Rounds for Reps

3 Minute AMRAP

  • 3 Power Cleans (93/135)
  • 6 Push-Ups
  • 9 Air Squats 

 

Friday, May 23rd

Strength: Deadlift

  • 5 x 3 

WOD: 18 Minute AMRAP

  • 15 Lunges
  • 10 Toes-To-Bar
  • 5 Deadlift (163/225)

 

Saturday, May 24th

Skill: Rope Climbs, Pull-Ups, Muscle-Ups

WOD: 25 Minute AMRAP

  • 400M Run
  • 5 Burpees
  • 3 Wall Climbs
  • 1 Rope Climb 

 

Posted on May 18, 2014 .