WODs for the week of 05/20/2019

Monday, 05/20
3 rounds for time:
500m Row
21 wall balls 20#/14#
15 burpees

post WOD strength:
4 rounds for quality:
8-12 push-ups w/ 5 second negative
*weighted if possible

Tuesday, 05/21
every 2 minutes for 8 rounds:
6 pull-ups *kipping or strict
6 deadlifts
100m sprint / 7-10 cal bike
lvl 1: 225# / 155#
lvl 2: 185# / 125#
lvl 3: 135# / 95#

Wednesday, 05/22
3 rounds:
1:00 plank
1:00 side plank on left
1:00 side plank on right
1:00 rest
then
20-16-12-8-4
toes-to-bar
box jumps 24” / 20”

Thursday, 05/23
With a 25 minute clock, perform as many Bear Complexes as possible.
Bear Complex:
1 clean + 1 front squat + 1 STOH (shoulder to overhead) + 1 back squat + 1 STOH (from back rack)
*200 meter run at the start of every 5 minutes
Lvl 1: 135lbs / 95lbs
Lvl 2: 115lbs / 75lbs
Lvl 3: 95lbs / 65 lbs

Friday, 05/24

Buy in: 400m farmer carry (athlete chooses weight)

3 rounds:

60 russian twists (left + right = 1 rep) 35#/25#
15/15 landmine pull and presses (athlete chooses weight)

Cash out: 400m farmer carry (athlete chooses weight)

Leave a Reply

Close Menu