Week of May 19th

 In Sneak Peek

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BASIC:

A. Hang Squat Clean 3RM (not TnG)

B. Back Squat 3×5

  1. WOD

 

COMPETITOR:

A1. Back Squat 10 AHAP

A2. Back Squat 10 @90% x 2

B1. Push Press 10 AHAP

B2. Push Press 10 @ 90% x 2

C1. Bench Press 10 AHAP

C2. Bench Press 10 @90% x 2

  1. 50-100 Hollow Rocks *depending on level

 

SKILL:

Back Squat Heavy 5

 

WOD:

For time:

800m Run

50 Kettlebell Swings 53/35#

1k Row

50 Kettlebell Swings 53/35#

800m Run

BASIC:

A. Split Jerk Heavy Single

B. Ring Dip 5×3

C. WOD

 

COMPETITOR:

  1. Snatch from high block 5 rep; rest 20 sec between reps
  1. Deadlift 10 AHAP
  2. Snatch Pull 5.5.5
  3. Body Row 75 Reps AFAP
  4. 30 Second Airdyne Sprint x 4-6 sets; rest 4-6 min between sets

 

SKILL:

Push Press Heavy 3

 

WOD:

AMRAP 5 min:

8 Hang Power Clean 95/65#

8 Burpee Over Bar

 

rest 3

 

x 3

BASIC:

A. Hang Squat Snatch 3rep

B. Front Squat 3×5

C.WOD

 

COMPETITOR:

A1. Push Press 10 AHAP

A2. Push Press 10 @90% x 2

B1. Front Squat 10 AHAP

B2. Front Squat 10 @90% x 2

  1. Standing DB Press 10.10.10.10
  2. Ring Dip 10.10.10.10
  1. WOD

 

SKILL:

Deadlift 5 TnG

 

WOD:

OTM 18:

Min 1: 5 Unbroken Thruster 135/95#

Min 2: 7 Toes to Bar

Min 3: 20 Double Under

BASIC/COMPETITOR: Yoga

 

SKILL:

Snatch Balance

 

WOD:

For time:

Plate Carry 45/25# each hand

100m

40 Box Jump 20”

1k Row

 

 

BASIC:

A. Deadlift 5 rep

B. Back Squat 3×5

C.WOD

 

COMPETITOR:

  1. Clean from high block 5 rep; rest 20 sec between reps

B1. Back Squat 10 AHAP

B2. Back Squat 10 @90% x 2

  1. Clean Pull 5.5.5
  2. Pull-up 8-10 rep x 5
  1. WOD

 

SKILL:

Handstand Holds/Walks

 

WOD:

 

5 rounds

3 Muscle Up

3 Front Squat 185/115#

 

Cash-Out:

Prowlers

BASIC:

  1. C&J 1RM
  2. Snatch 1RM
  3. WOD

 

COMPETITOR:

  1. C&J 1RM
  2. Snatch 1RM
  3. Front Squat 3RM

 

SKILL:

Yoke Walk

 

WOD:

5 rounds for time:

200m Run

10 GTOH 95/65#

BASIC/COMPETITOR: 90 min Mobility only

 

WOD:

Team of 2 for time:

400m Lunge

*one work, one rest

 

… holding 45/25# plate OH during lunge

 

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