WOD: May 8th- May12th

WOD: May 8th- May12th

admin| wod | May 8, 2017|

May 8th

Strength

Back Squat

Every 2 minutes for 8 minutes
Back Squat x3 @ 90%

Work Capacity

170508
3-6-9-12-15-18-21 reps:
Thruster 75/55
Burpees

Durability

1 Mile Run

Then….
1,000m run @ easy pace

May 9th

Baseline

ROM Drills
800m Run2 rounds:
25m Inchworm
25m Bear Crawl
25m Crab Walk


Strength

Strict Press

Every 2 minutes for 8 minutes:
Strict Press x3@ 90%

Work Capacity

170509
5 rounds for time:
50 Double Under
30 KB Swing (53/35)
30 Sit Ups

May 10th

Strength

Floor Press

Every 2 minutes for 8 minutes:
Floor Press x 3 reps

Work Capacity

170510
10 rounds for time:
10 Power Clean (135/95)
10 Toe 2 Bar
20 Push Ups
*Every round, lower number of power cleans by 1 rep until you have completed
1 Power clean, 10 Toe 2 Bar, 20 Push up.

May 11th

Stamina

170511
3 rounds for time:
100 Air Squats
20 Deadlift (225/135)
7 Muscle Ups

Durability

200m Sprint

8 x 200m Sprints
record fastest time 200m sprint time

May 12th

Baseline

ROM Drills

4 rounds:
250m Row
10x Burpees over the rower
15x Goblet Squat.


Skill

Snatch

Every 2 minute for 8 minutes:
Snatch x 2 @ 80-90%

Work Capacity

170512
5 rounds for reps:
Minute 1: Max Pull Ups
Minute 2: Max Power Snatch (95/65)
Minute 3: Rest