Sunday, May 1 – Sunday, May 7

Posted on May 1, 2016 by Anna Follman
Sunday, May 1 – Sunday, May 7

Sunday, May 1 – No Class

 

Monday, May 2

Strength: Back Squat

  • 3×10

WOD: 21 Minute EMOM

Minute 1:

  • 150-175M Row

Minute 2:

  • 15 KB Sumo DL High Pull (35/55)

Minute 3:

  • 12 Push Press (63/95)

 

Tuesday, May 3

Strength: 10 Minute EMOM

  • Power Clean + Front Squat + Hang Clean

WOD: 15 Minute AMRAP

Buy-In

  • 800M Run

Then…AMRAP for remaining time

  • 8 Hang Power Cleans (73/115)
  • 8 Bar-Facing Burpees

 

Wednesday, May 4

Strength: 10 Minute EMOM

Minute 1:

  • 30 Second L Sit

Minute 2:

  • 30 Second Handstand/Plate Hold

Partner WOD: 2 Rounds For Time

  • 50 MB Sit-Ups (14/20)
  • 100 KB Swings (35/55)
  • 150 Double Unders

 

Thursday, May 5

Skill Work: Pull-Up/Push-Up Practice & Standards

WOD: 20 Minute AMRAP

“Cindy” (compare to 8/3/15)

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

*Mobility

 

Friday,  May 6

Strength: 10 Minute MOMO

Push Jerk

  • 4 Reps at 70% of 1RM

WOD Part 1: Max Efforts

  • 3x400M Run

*2 minute break between each attempt

WOD Part 2: Max Efforts

  • 3x400M Row

*2 minute break between each attempt

 

Saturday, May 7

WOD: 32 Minute MOMO

  • Wall Balls (14/20)
  • Knees to Elbows
  • Box Overs (20″/24″)
  • Back Extensions
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice