MONDAY, MAY 16TH - FRIDAY, MAY 20TH

Monday May 16th ( last done Jan 3d)

Strength: Shoulder Press 5 @ 40,50,60% of your max

WOD
100 Thrusters (55/35)
Then 30-20-10
Step-Ups (24”/20”)
Ab-mat Sit-Ups

Tuesday May 17th

Strength: Deadlift 5 @ 40,50,60% and 3@ 70,80,90%

WOD
“Fun with Pull-ups”
10 minutes: work 30 seconds /rest 30 seconds
(do pull-ups for 30 seconds then rest 30 for a full 10 minutes, if you can’t do anymore do jumping or band assisted)

Wednesday May 18th

WOD
3 Rds
400m Run
20 WB (20/14)
20 KB Swings (45/35)
20 OH Squats (45/35)

Thursday May 19th

Row 1k
Rest 90 seconds
Row 1k
Rest 90 seconds
Row 1k
(try to keep within 10 seconds of first round)

Friday May 20th

Strength: Power Clean 3@ 40,50,60,70,80,90%

WOD
AMRAP in 15 mins
3 Deadlifts (Advanced 315/225)(Regulars 275/185)(Athletes 250/155)
6 Hand release push-ups (chest to ground, pick hands up, then push back up)
9 Toes-to-Bar