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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