Wods for 5/29/17-6/3/17

5/29

WOD

“MURPH”
-1 mile run
-100 pull ups
-200 push ups
-300 squats
-1 mile run

 

5/30

Strength Skill

90sec Plank
21 G2OH (75/55/35)
60sec Plank
15 G2OH
30sec Plank
9 G2OH

WOD

EMOM 16:
Even: 10 DB Power Snatches (5 Each Arm) (35/25)
Odd: 16 DB Front Rack Walking Lunges

 

5/31

Strength Skill

For Load: 20min Time Cap

Klokov Complex:
Clean Pull + Clean + Paused Front
Squat + Push Press + Paused Jerk

WOD

AMRAP 12
-1 Rope climb
-5 Thrusters (155/115/85)
-100m run w/ slam ball (35/25)

 

6/1

Strength Skill

n/a

WOD

“FILTHY FIFTY”
For Time:
-50 Box Jumps (24/20 in)
-50 Jumping Pull-Ups
-50 Kettlebell Swings (1/.75 pood)
-50 Walking Lunges
-50 Knees-to-Elbows
-50 Push Press (45/35 lbs)
-50 Back Extensions
-50 Wall Balls (20/14 lbs)
-50 Burpees
-50 Double-Unders

 

6/2

Strength Skill

Back Squat
5, 5, 3, 3, 2 AHAP

WOD

21-15-9
-Hang Power Clean (95/65/45)
-GHD sit ups
-Ring Rows

 

6/3

Strength Skill

Overhead Squats
warm up to 5x 1 AHAP

WOD

EMOM 20
1 Power clean @155/115
1 Front squat
1 Push jerk
1 Front squat
1 Split jerk

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