053017
STRENGTH Back Squat 3×3 @ 65% WOD 16 min EMOM ODD – 2 muscle ups + 4 HSPU + 8 KB Swings (53/35) EVEN – REST Scaled B – Chest To Bar Scaled C – Pull Ups
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052617
STRENGTH STRICT PRESS 5×5 @ 60% WOD 5 RFT: 5 handstand push ups 25 wall balls 20/14 5 handstand push ups
052517
STAMINA 10 rounds 30/25 cal row with 1 min rest WOD EMOM x 16: – 12 KB Front Rack Lunges (53/35) – 12 Deficit Push-ups (stacking plates) – 12 DB Box Step-Ups (50/35) – Box Size (24/20) – 50’s Plank Hold (elbows)
052417
STRENGTH Clean (Mid Thigh or from Hang) 4 @ 60% 4 @ 65% 4 @ 70% 3×3 @ 75% WOD [RFT] – 3 Rounds For Time of: – 400 Meter Run – 21 Kettlebell swings @ 53 lbs / 35 lbs ( M / W ) – 12 Pull-ups
052317
STRENGTH Back Squat 5 @ 79% 1 # 85% 5 @ 79% 1 @ 87% 5 @ 79% 1 @ 89% WOD EMOMx16: Odd: 15 Wallballs (20/14) Even: 6 Bar MU * Scale B – Chest To Bar * Scale C – Pull Ups
052217
STRENGTH Snatch (Mid-Thigh or from Hang) 4 @ 60% 4 @ 65% 4 @ 70% 3×3 @ 75% WOD For Time: 100 Double Unders (3:1) 50 Ab Mat Sit Ups 50 Over Head Squats (45/35) 50 Ab Mat Sit Ups 100 Double Unders (3:1)
051917
STRENGTH Front Squat 5 @ 77% 1 @ 83% 5 @ 77% 1 @ 85% 5 @ 77% 1 @ 87% WOD 3 rounds for time: 400 meter run 21 burpees (6″ touch)
051817
Stamina 1 mile time trial run WOD – Fight Gone Bad [AMRAP] As Many REPS As Possible: 3 Rounds (1 minute at each station) – Max Reps Wall Balls @ 20/14 – Max Reps Sumo deadlift high-pull @ 75/55 – Max Reps Box Jump @ 24/20 – Max Reps Push-press @ 75/55 – Max Calories […]
051717
STRENGTH Clean (Mid-thigh or from Hang) 4 @ 60% 4 @ 65% 3×4 @ 70% WOD – Angie [RFT] – 1 Round For Time of: – 100 Pull-ups – 100 Push-ups – 100 Sit-ups – 100 Squats Complete all reps of each exercise before moving to the next exercise.
051617
STRENGTH Back Squat 5 @ 77% 1 @ 83% 5 @ 77% 1 @ 85% 5 @ 77% 1 @ 87% WOD 3 Rounds 30 Med Ball Ab Mat Sit Ups (20/14) 15 Deadlifts (275/185#)