• Thursday, May 23

    Skill:

    Du’s
    Max 8mins
    Attempt
    100 du’s (if your max set is 1-25)
    200 du’s (if your max set is 26-50)
    300 du’s (if your max set is 50+)

    * Goal is to do it as fast as possible in as least amount of sets as possible

    WOD:

    3 rounds
    Run to crown and back
    7 ring mu’s (14 pull-ups)
    20 db snatch 50/35 (10/side)

    Midline:

    Tabata
    Russian Twists

  • Wednesday, May 22

    Strength:

    4 sets:
    50 ft walking lunge

    * 1min rest between rounds
    * use DB or KB
    * Go as heavy as possible

    WOD:

    5 rounds
    90 sec on/90 sec off
    12 front squats 135/95 (from the ground)
    Remaining time max cal row

    Midline:

    3×8-12
    Strict T2B

  • Tuesday, May 21

    Strength:

    Power Clean
    Touch and go reps (no dropping between reps)
    Start at 70% of your 1rm and build if you can

    Every 1:45 min
    3-3-3-3-3

    WOD:

    Partners

    10 rounds (alt after each round)
    7 Deadlifts 155/105
    5 Hang Power Clean 155/105
    3 Push Jerk 155/195

    400m run (both run)

    10 rounds (Alt after each round)
    7 Deadlifts 155/105
    5 Hang Power Clean 155/105
    3 Push Jerk 155/105

    * Weight should be something you can cycle unbroken

    Midline:

    3×12 Barbell good mornings