Week of May 21

MONDAY

Skill: 5x10 Floor Wipers

METCON: 9M AMRAP

8 Squat Cleans (135/95)

10M HSWalk or 10 HSPU

COACHES:

AM-JAY

NOON-THE JON

PM-FRANCIE

 

 

 

Monday

WOD #1

50 Dumbbell snatch alternating (50#/35#/35#/20#)
40 Plate-hop Burpees
30 Air squats
20 No-rock Hand-release Push-ups
10 Pull-ups

*15 min time cap - on the top of each minute perform 8 russian twists (25/15)

WOD #2

Part 1 – Max meters rowed in 1 minute
Part 2 - Max double unders

Tuesday

Squat Snatch

Build to a Heavy Single

“Ring of Fire”

AMRAP 9:
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)

Up by (1) rep until finish

Wednesday

“Full Circle”

For Time:
1500 Meter Row
100 Double Unders
50 Calorie Schwinn Bike
100 Double Unders
1500 Meter Row

Thursday

“Rack City”

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

Friday

“Surfer on Acid”

3 Rounds:
400 Meter Run
21 Burpees