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
– 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
