WODs for the week of 05/13/2019

Monday, 05/13
4 min AMRAP
10 Push-ups
20 plate G2OH 45#/35#
then with a 4 min clock, complete:
400m-600m run
*repeat 4 times

Tuesday, 05/14
back squat:
5×5 with a tempo of 33X1 @ 60%
14 min AMRAP:
10/10 single leg squats from box / pistol squats
40 double unders / 80 single unders
Wednesday, 05/15
part a) 10 min AMRAP:
1 rope climb
30 ft sled push
*alternating sets with a partner
part b) 10 min EMOM:
min a) 12 DB push presses + ME overhead hold
min b) 5-8 strict pull-ups

Thursday, 05/16
1 min. of v-ups
1 min. of Russian twists w/ med ball
1 min. burpee box jump overs
1 min. rest
*repeat 4 times

Friday, 05/17
“Fran”
21-15-9
thrusters 95#/65#
pull-ups

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