May 20th - May 25th

Monday

Strength:
Backsquats
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5 @ 85%

WOD:
3 x 3 Minute rounds with 2 Minutes rest in between
Round 1 15/12 cal row then ME squat cleans 205/135
Round 2 15/12 cal row then ME squat cleans 185/125
Round 3 15/12 cal row then ME squat cleans 135/95

*Post 3 scores*

Tuesday

Skill: Double Unders
"Flight Simulator" 10 Min Cap
Sets of unbroken double unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Post Score for time or largest set completed.

WOD:

4 RFT
400m Run
20 Wallballs 20/14
10 Dumbbell Box step overs 50/35

Wednesday

Strength:
Overhead Press
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5 + @ 85%

WOD

10-9-8-7-6-5-4-3-2-1  HSPU
1-2-3-4-5-6-7-8-9-10 Box Jumps 30/24

Thursday

Strength:
10Min EMOTM 75% of 1RM
1 Power Clean + 1 Hang squat clean + 1 Jerk

WOD
12 MIN AMRAP
3 Clusters 95/65
3 T2B
6 Clusters
6 T2B
9 Clusters
9 T2B.....


Friday

Strength
Deadlift
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%

WOD
"Bergeron Beep Test"
EMOTM until failure

7 thrusters 75/55
7 pull ups
7 burpees

scaled

5 thrusters 65/55
5 ring rows
5 burpees

Saturday

WOD - 40 min cap
Run 800m
27 deadlifts 225/155

Run 600m
21 clean and jerks 155/105

Run 400m
15 snatches 135/95

Run 200m
9 Muscle-Ups




























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