WODs May 23rd-28th



Monday
CONDITIONING:
BRENTON
5RFT
100ft bear crawl
100ft standing broad jump
*every 5 broad jumps do 3 burpees
FINISH:
DOUBLE TABATA
*alternating between*
tire hammer swings
plank
Tuesday
STRENGTH:
Front Squat
2 mins at each station, for a total of 14 mins
*Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90% *Set 6 – 3 reps @ 85%
*Set 7 – 4 reps @ 5-10lbs heavier than you used on May 18th
CONDITIONING:
For time:
1-10 ascending ladder of reps:
HSPU
TTB
10-1 descending ladder of reps:
DB snatch (each arm)
TTB
*1 rep of each then 2 reps of each and so on up and then back down
Wednesday
STRENGTH:
Every 2 mins, for 5 sets
6 Strict Shoulder Press
6 Pistols each leg
(Same Weight as May 19th, just one more rep every time)
CONDITIONING:
FIGHT GONE BAD
5rounds for max reps
1 min wall balls
1 min SDHP (75/55)
1 min box jumps (24/20)
1 min push press (75/55)
1 min row for calories
1 min rest
*RX=5 rounds *scaled = 3 rounds or 4 rounds
Thursday
CONDITIONING:
30 min AMRAP partner workout
Run 1 lap with partner
40 partner med ball sit ups
40 med ball side passes
Don't skip the running days! We'll test our 5k time on the second week of July:-D
Friday
EVENT DAY!!!!
"Isabel" …and... "Grace"
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