Friday May 16
Strength - Deadlift (Wendler Week 2) Warmup - 5x2 (% based off 90% of new 1 rep max) Set 1 70% 3 reps Set 2 80% 3 reps Set 3 90% 3+ reps WOD - 12 min amrap Rx 100m Farmer's walk 90/60 10 Pull-ups 100m Farmer's walk 90/60 10 Push-ups
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Thursday May 15
Skill - HS Holds / HSPU / HS walk WOD - For time Rx 20 Back squat 185/135# 40 Wall ball 20/14# 60 Box Jumps 24" 80 Sit-ups Run 1 mile L2 20 Back squat 155/95# 40 Wall ball 16/12# 60 Box Jumps 20" 80 Sit-ups Run 1 mile L1 20 Back squat 115/55# 40 Wall ball 14/10# 40 Box Jumps 12" 40 Sit-ups Run 800m ****back squats will start from racked position. You will load and unload your weights prior to moving to next movement. Wednesday May 14
Strength - Bench Press or Press (Wendler Week 2) Warmup - 5x2 (% based off 90% of new 1 rep max) Set 1 70% 3 reps Set 2 80% 3 reps Set 3 90% 3+ reps WOD - Benchmark Megan (21,15,9) Burpees KB Swings 53/35 DU Tuesday May 13
Skill - strict pull-ups / negatives WOD - 10.8.6.4.2 Rx Buyin 50 air squats Power Snatch 135/95 C2B Buyout 50 air squats L2 Buyin 50 air squats PS 115/75 Pull-ups Buyout 50 air squats L1 Buyin 50 air squats PS 85/45 Banded or Jump Pull-ups Buyout 50 air squats Monday May 12 Strength - Back Squats (Wendler Week 2) Warmup - 5x2 (% based off 90% of new 1 rep max) Set 1 70% 3 reps Set 2 80% 3 reps Set 3 90% 3+ reps WOD - For Time Rx 60 DU 50 HR PU 40 Front Squats 155/115 30 Deaflifts 155/115 20 box jumps 24" 10 S2OH 155/115 L2 30 DU 50 HR PU 40 Front Squats 115/75 30 Deaflifts 115/75 20 box jumps 20" 10 S2OH 115/75 L1 180 single unders 50 Mod HR PU 40 Front Squats 75/35 30 Deaflifts 75/35 20 box jumps / step ups 12" 10 S2OH 75/35 Friday May 9
Strength - Dead lifts (Wendler Week 1) Warmup 5 x 2 5@65% 5@75% 5@85% WOD - For Time 1600m run Rest 1 min 800m run Rest 1 min 400m run ****Total Time is Score Thursday May 8
Skill - med ball cleans Rx 10 Squat clean 135/95 1 Bar facing burpees 9 Squat Clean 2 Bar facing burpees 8 Squat Cleans 3 bar facing burpees 7 Squat Cleans 4 Bar facing burpees 6 Squat Cleans 5 Bar facing burpees 5 Squat Cleans 6 Bar facing burpees 4 Squat Cleans 7 Bar facing burpees 3 Squat cleans 8 Bar facing burpees 2 Squat cleans 9 Bar facing burpees 1 Squat Clean 10 Bar facing burpees L2 105/65 L1 75/35 Wednesday May 7
Strength - Bench Press or Press (Wendler Week 1) Warmup 5 x 2 5@65% 5@75% 5@85% WOD 1 - 3RFT (7 min) 10 GHD 15 T2B 20 Sit-ups Rest 3 minutes WOD 2 - 3RFT (7min) 20 DB Snatch 50/30 (split) 100m DB farmer carry 100/60 Tuesday May 6
WOD - McGhee - 30 min AmRap Rx 5 Deadlifts 275/185 13 Push-ups 9 Box jumps 24" L2 5 Deadlifts 225/135 13 Push-ups 9 Box jumps 20" L1 5 Deadlifts 135/75 13 Mod Push-ups 9 Box jumps / Step ups 12" Monday May 5
Strength - Back Squats (Wendler Week 1) Warmup 5 x 2 5@65% 5@75% 5@85% WOD Rx - Buy-in 100 DU 5 RFT 3 Front Squats 115/85 3 Push Press 115/85 Buy-out 100 DU L2 - Buy-in 50 DU 5 RFT 3 Front Squats 95/65 3 Push Press 95/65 Buy out 50 DU L1 - Buy-in 300 single unders 5 RFT 3 Front Squats 65/35 3 Push Press 65/35 Buy out 300 single unders |
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