Week of May 21, 2018

Week of May 21, 2018

Week 4 of 4 Strength Set - last week for this set!
Monday:
Strength: Back Squat 10x3
WOD:
500m Run
2 Rounds
12 Burpees
12 Thrusters @95/65
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerk
12 Burpees
12 Hang Power Cleans
12 Burpees
12 Overhead Squats
500m Run
Tuesday:
Strength: Strict Press 8-2 / Pushups 5x10 or 5x2 Rope Climbs
WOD:
EMOM 10
min 1 - 10 DBHCJ AHAP
min 2 - 20(RX+)/15/10 Cal Row
Rest 3 min
EMOM 10
min 1 - 10 Box Jumps
min 2 - 10 Pull-ups or 5 Muscle Ups
Wednesday:
Strength: Hang Power Clean 5x3
WOD:
1000m Row
50 WBS 20/14
30 KB Swings 32/20
15 HSPU
5 Rope Climbs
 Fitness:
1000m Row
50 WBS 14/10
30 KB Swings 16/12
15 HRPU
15 PU
Thursday:
Strength: Hang Snatch 5x2
WOD:
1km run
15 Deadlifts 225/155
20 Pushups
500m Run
10 Deadlifts
20 TTB
200m Run
5 Deadlifts
20 Pullups
Fitness:
500m run
15 Deadlifts 135/95
15 Pushups
500m Run
10 Deadlifts
15 Knee Raises
200m Run
5 Deadlifts
15 Ring Rows
Friday:
Strength: Bench 10x3 / Bent over rows 5x10
WOD:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set
Saturday: Murph meets DT
1mile run
“DT”
1mile runs

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