May 2017

Tuesday May 30th, 2017

Strength Push Press 6 x 2 @ 80% Quickly build up to working weight – rest 1 minute between each set Conditioning 5 rounds for time: 15 Kb Swings (60#/44#) 15 Handstand Push-ups *Scale HSPU’s to 10 reps, or 15 Pike Push-ups, or 15 seated dumbbell presses

Saturday May 27th, 2017

Partner WOD With a partner, complete the following for time: 1600m relay (both partners run 2 x 400m, alternating with each other) Then 12 alternating rounds (6 each partner) of: 5 Power Cleans (155#/103#) 7 Burpees 9 Over-the-Box Jumps (24″/20″) Finish with: 2k Row relay (both partners row 2 x 500m, alternating with each other)

Friday May 26th, 2017

Strength Bench Press x 10-8-6-4-2 Build each set, finishing as heavy as possible for 2 reps. Conditioning 100 Overhead Squats for time (95#/63#)* * Every time you break (lower bar from overhead position) – complete 20 Double Unders *Subsitute Thrusters (75#/53#) and/or 40 Single Unders if necessary. *20 minute time cap

Monday May 22nd, 2017

Strength A. Back Squat 2-2-2-2-2 In five sets, quickly build to todays heaviest set of two B. Back Squat 1 x 10 @ 70% of 2RM Conditioning 3 rounds for time: 100′ Goblet Walking Lunge (60#/44#) 20 Kb Swings (60#/44#) 10 Burpee Box Jumps (24″/20″)