Category WOD

Saturday 5.14

SATURDAYStrength: Low Bar Back Squat5-5-5-5-5 WOD: 3 RoundsRow 250m15 Pull-ups5 Squat Snatch 95/655 Pull-ups5 Squat Snatch S: 65/45 Power Snatch, Jumping Pull-upsL1: 75/55, Banded Pull-upsRx+: 115/75 Extra Work1. 5 Rounds20 Lunges20 Air squats– wear weight vest

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Friday 5.13

FRIDAYStrength: Hang Clean3-3-2-2-2 WOD: “Diane”21-15-9Deadlift 225/155Handstand Push-ups– then immediately perform 30 Toes to Bar S: 95/65, Push-ups, SitupsL1: 185/135, Scaled HSPU or STOH with DB 50/35, Scaled TTBRx+: 275/185 or 3″ deficit HSPU Extra Work1. Hang Clean Pull3-3-3-2-2-2, heaviest able…

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Thursday 5.12

THURSDAYStrength: EMOM 10mO: 5-10 ABE: 5 Strict Press WOD: EMOM…O: ME Work towards 300 Double UndersE: ME Work towards 60 Overhead Squat 75/55 *Cap 16 Min S: 300 Singles, 150 Double Unders, 65/45 Front SquatL1: 200 Double Unders or 300…

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Wednesday 5.11

WEDNESDAYStrength: Snatch + 2 Overhead SquatEMOM 10m: 1 Complex WOD: For Time30 KB Swings 53/35200m Single Arm Farmers Carry 53/35, switch arms at 200m turn20 Wall Ball 20/1420 Pull-ups30 KB Swings20 Pull-ups20 Wall Ball S: 35/26, 100m Farmer’s Carry, Jumping…

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Tuesday 5.10

TUESDAYStrength: Bench Press3-3-3, then 1-1-1-1 with 3s pause at chest and at top (13X3 tempo) WOD: 10m AMRAP10 Push-ups10 Air Squats3 Power Snatch 115/75 S: Scaled Push-ups, 65/45L1: 95/65Rx+: Jumping Squats, 135/95 Extra Work1. 4 Sets5, 5, 3, 3, Push…

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