Monday May 21, 2018
Strength: Snatch pull 1×5 @ 90%; 1×5 @ 95%; 2×5 @ 100% WOD: Elizabeth 21-15-9 Clean (135/95) Ring dip
Friday May 18, 2018
Strength: Clean pull 1×5 @ 90%; 1×5 @ 95%; 2×5 @ 100% WOD: 10 minute AMRAP 50 double unders 1:00 plank hold
Thursday May 17, 2018
Strength: Front squat 1×5 @ 70%; 1×5 @ 75%; 1×5 @ 80%; 1×4 @ 85%; WOD: In teams of 2: Ground to overhead (10,000#/6,800#) **only one person works at a time. M/F team = 8,400#. Any combination of weights and movements is allowed to get to the total.
Wednesday May 16, 2018
Strength: Clean and Jerk 1×5 @ 70%; 1×5 @ 75%; 1×4 @ 80%; 1×4 @ 85% WOD: 42 walking lunges 21 toes to bar 30 walking lunges 15 toes to bar 18 walking lunges 9 toes to bar
Tuesday May 15, 2018
Strength: Push press 1×5 @ 70%; 1×5 @ 75%; 1×3 @ 80%; 1×3 @85% WOD: 3X Max effort row for 0:45 seconds Rest between efforts as needed. Set rower for :45 second workout. Record total calories.