Monday 5/21

Turkish getups 2×3/arm as heavy as possible if you’ve done them before, otherwise work on technique

3 rounds for time

10 ring dips

20 kettlebell swings 24/32k

30 burpees

Sunday 5/20

Rest!

Saturday 5/19

Optional strength training to be completed prior to the 9am team WOD

Clean 7×1 @ 90% of 5/10 clean weight-all lifts should be performed as full squat cleans by receiving the weight in the squat position (do not catch the weight high and ride it down into the squat).

Front Squat 5 x 3 (increase weight 3% from 5/12)

9am-Team WOD

Friday 5/18

“Isabel”

30 snatches for time 95/135lbs

Thursday 5/17

How much you bench?

Bench 3,2,1,1,1

3 x max time handstand holds

4 x 20’ kettlebell bear crawl 24/32k (inside the gym-each mat is 4’ wide so crawl the width of 5 mats)

Wednesday 5/16

15’ AMRAP

50 double under buy-in (300 singles if unable to DU)

5 goblet squats 24/32k

10 pullups

200m run-only full runs count!

Tuesday 5/15

Time to find your one rep max!!!  Compare numbers to your one rep maxes on 2/7/12-be sure to have PR’s noted on the whiteboard!

Abbreviate the standard warmup and perform 3 reps of the bear complex with increasing weight each rep.

Press 3,2,1,1,1

Squat 3,2,1,1,1

Monday 5/14

Tabata!!!  Score for each movement is the lowest reps achieved!

20 seconds of work/10 seconds of rest for 8 rounds at each movement.

Row for calories

Double unders

Burpees with a forward jump onto a 45lb plate

Situps-straight legged-touch the ground above your head at the bottom and your shoes at the top

Get ready to lift heavy tomorrow!!!

Sunday 5/13

Rest!

Saturday 5/12

Team WOD 9am!

Strength work is optional and to be completed prior to 9am team WOD.

Abbreviate the rounds/reps on the standard warmup and do 2-3 reps of the bear complex as well.

Front Squat 5 x 3, increase weight by 3% from 5/3/12 front squat weight

Push Press (no jerks!) 2,2,2,2,2

Deadlift 3,3,3,3,3