Sunday, May 5 – Saturday, May 11

Posted on May 4, 2019 by Anna Follman

Sunday, May 5 – Rest Day 

 

Monday, May 6

WOD: Buy-In + 3 Rounds For Total Time

Buy-In:

  • 1000M Row

then…3 Rounds

  • 60 Double Unders
  • 30 Wall Balls (14/20) (10’/10′)
  • 30 KB Swings (35/55)

*22 minute time cap. Modify double unders with 2:1 single skips.

Post-WOD Mobility: Coach Led (8-10 minutes)

  • 1 min. Couch Stretch, each leg
  • 30 sec. Hamstring Flossing, each leg
  • 30 sec. Prone Scorpian, each side
  • 30 sec. Cobra
  • 30 sec. Downward Dog
  • 1 min. barbell/lax ball/foam roller Calf Smash, each leg

 

Tuesday, May 7  

Strength: Push Press

  • 2-2-2-2-2

WOD: Every 3 Minutes (x4)

  • 12 Barbell Sumo DL High Pull (53/75)
  • 6 Burpees Pull-Up
  • 1 Rope Climbs

*Record slowest time today. Modify burpee pull-up with burpee jumping pull-up and rope climbs with 2 ascends/descends.

 

Wednesday, May 8

Strength: Front Squat

  • 3-3-3-3-3

WOD: 13 Minute AMRAP

  • 10 Front Rack Lunge (63/95)
  • 8 Bar-Facing Burpees
  • 6 Calorie Row or Bike

 

Thursday, May 9

Strength: 1 Deadlift + 1 Clean + 1 Hang Clean

  • 5 working sets

WOD: “Grace” + Run For Time [compare to 7/27/17]

  • 30 Clean & Jerk (93/135)
  • 800M Run

*18 minute time cap. Record heaviest DL + Clean + HC, Grace time & Total Time today.

 

Friday, May 10

Strength: 8 Minute EMOM

Minute 1:

  • 30 sec. Hollow Hold

Minute 2:

  • 5 Weighted Pull-Ups

WOD: 21-15-9-6-3 For Time

  • Box Overs (20/24)
  • Toes To Bar

*15 minute time cap.

 

Saturday, May 11

Partner HERO WOD: For Time

“Bert”

  • 50 Burpees
  • 400M Run
  • 100 Push-Ups
  • 400M Run
  • 150 Walking Lunges
  • 400M Run
  • 200 Air Squats
  • 400M Run
  • 150 Walking Lunges
  • 400M Run
  • 100 Push-Ups
  • 400M Run
  • 50 Burpees

*35 minute time cap. Partners can divide work however they’d like but both people must run/walk each time. Modify run with row or bike.

#WorkHardBeNice