Sunday, May 30 – Saturday, June 5

Posted on June 1, 2021 by Jesse Cole

Sunday, May 30

WOD: 10 Rounds For Time

“AZURE”

  • 16 DB Walking Lunges (35/25#)
  • 8 Toes-to-Bar
  • 1 Rope Climb (15-ft)

– Partner Workout: alternate rounds
with a partner until each partner has
completed 5 rounds.

 

Monday, May 31

WOD: For Time

“MURPH”

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 Mile Run

– Partition the pull-ups,
push-ups, and squats as
needed.
– Time Cap = 40:00

 

Tuesday, June 1

WOD: EMOM 21

  • Minute 1 | 5 Unbroken Sumo Deadlifts
  • Minute 2 | 15 GHD Sit-ups
  • Minute 3 | 45 Double Unders

– Increase sumo deadlift weight
as needed.

 

Wednesday, June 2

WOD: 2 Rounds For Time

“AMARANTH”

  • 300/225m Row
  • 100m Double KB Farmer Carry (35/26#)
  • 300/225m Row
  • 100m Double KB Front Rack Carry
  • 300/225m Row
  • 100m KB Front Rack Carry + KB Waiter Walk

– Rest 1:00

 

Thursday, June 3

Strength: EMOM 7

  • Build to a heavy set of 2 Squat Cleans

WOD: FOR TIME

“AQUA”

  • 400m Run
  • 21 Cleans (135/95#)
  • 400m Run
  • 15 Cleans
  • 400m Run
  • 9 Cleans
  • 400m Run

– Use a squat or power clean.

 

Friday, June 4

Heavy Day: 7 Sets For Load

  • 5 Push Press

– Rest 2:30 between sets

 

Saturday, June 5

Strength: EMOM 7

  • Build to a heavy set of 2 Power Snatches

WOD: 10 Rounds For Time

“INGRID”

  • 3 Power Snatches (135/95#)
  • 3 Bar-Facing Burpees

#WorkHardBeNice