WODs for the week of 05/06/2019

Monday, 05/06
Station 1: 7 min AMRAP: Sled push

Station 2) 7 min AMRAP:
3 deadlifts + 6 lunges 53#/35#
6 deadlifts + 12 lunges
9 deadlifts + 18 lunges
etc…
Lvl 1: 225# / 155#
Lvl 2: 185# / 125#
Lvl 3: 135# / 95#

Station 3) 7 min AMRAP: calories on AAB
*4 minute rest between each station

Tuesday, 05/07
Strength
4-5 rounds for quality
5 strict pull-ups w/ 3 second negative
10-15 DB rows

WOD
30 clean and jerks for time
*30 seconds on, 30 seconds off
Lvl 1: 135lbs / 95lbs
Lvl 2: 115lbs / 75lbs
Lvl 3: 95lbs / 65 lbs

Wednesday, 05/08
3 rounds w/ partner:
partner A: 100m farmer carry
partner B: AMRAP V-ups
then
3 rounds w/ partner:
partner A: 100m farmer carry
partner B: plank
then
50 synchronized burpees

Thursday, 05/09
4 rounds for time:
5 rounds of Cindy
400m run
1 round of Cindy = 5 pull-ups
10 push-ups
15 air-squats

Friday, 05/10
find a 1 RM clean and jerk for the day
then
4 sets of: 3 cleans + 1 jerk @75-80% of 1 RM

Saturday, 05/11
tba…

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