Monday 05/22/17 

Strength: High Hang Power Clean - Work at 75% of your 1RM Clean & Jerk for 5x2

WOD: Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 115/75 lbs
10 Front Squats, 115/75 lbs
15 Pull-ups
Run, 400 m

Tuesday - 05/23/17

Gymnastics Skill Work
3 rounds for quality:
10-30 sec Ring Support Hold (Adv: with turnout in perfect hollow position)
5-7 Strict Ring Dips (Adv: add weight, only if your form is perfect!)
10-20 sec L-Sit Hold

WOD: 10 rounds for time of:
10 Deadlifts, 135/95 lbs
10 Push-ups

 

Wednesday - 05/24/17

Strength: Snatch Pull+Hang Snatch 5x1 - Work at 70% of your 1RM Snatch.

WOD For time:
50 Double Unders
-- then --
3 rounds of:
10 Kettlebell Snatches, 53/35 lbs
20 Kettlebell Overhead Squats, 53/35 lbs
30 V-ups
-- then --
50 Double Unders

Thursday - 05/25/17

Strength: 2 Push presses + 1 Push Jerk 5x1 Work at 65% of your 1RM

WOD: AMRAP in 5 mins of:
2 Wall Climbs
10 Lunges
Row, 250 m
Rest 2 Mins
AMRAP in 5 mins of:
12 Wall Balls, 20/14 lbs
8 Toes-to-bars
4 Burpees

Friday - 05/26/17

WOD For time:
50 Medicine Ball Cleans, 20/14 lbs
25 Push Jerks, 155/105 lbs
50 Medicine Ball Cleans, 20/14 lbs

Saturday - 05/27/17

Community WOD

Sunday - 05/28/17


Open Gym 11-1PM