May 11-16 WODs

Monday May 11th

Warm UpBring Sally Up as a group

Joint Prep

2 Rounds

10 PVC OverHead Squats 1min Farmers Hold AHAP 10 Strict Press with light/medium KBs

S/T10:00 to establish a 1RM Power Clean & Push Jerk

WOD21-15-9 of:

Thusters 95/65#C2B Pullups

L1-45/35/PVC, Ring RowsL2- 65/45 Jumping Pull UpsRx- AboveComp- 115,75

Tuesday May 12th

Warm Up500m Run

Joint Prep3 Rounds10 Squat while Press with PVC10 Scorpion Tail Left Leg10 Scorpion Tail Right Leg
10ea Bent Over Shoulder RetractsThen:1X ME Back Ext Hold

S/T7X3 Hang Snatch (just above knee) – work to a max triple for the day, rest as needed

WOD50 Double-Unders25 6″ Target Burpees15 Hang Power Snatches 115/75#25 6″ Target Burpees50 Double-Unders

L1- Singles, 45/35L2 100 Singles, 75/55Rx- AboveComp 135/95, Unbroken Du’s

Wednesday May 13th

Warm Up

“Air Fran”21-15-9 PVC Thrusters and PVC Pull Ups

Joint Prep3 Rounds30s ea 1-Arm KBell OverHead Hold10 Trap/Scap Pull Ups10 Stick On Spine 3-Pts Contact Squats

S/TDeadlift Cycle Week 6Work up to 85% x 2 reps then (70%) 3 sets x 3 reps (120 sec rest b/w sets)

WOD5 rounds of:200m Run 6 Pistols 6 Hang Power Cleans 135/95#

Rest 1:00

Thursday May 14th

Warm UpScotty Don't You Know Latteral Jumps Warm Up (jump when he says scotty) sprint in place between

Joint Prep3 Rounds10 Plate Snatch Easy Weight10ea Bent Over Shoulder RetractsME Back Ext Reps

S/T

4X10 Front Squats – work to a heavy but not maximal set of 10, rest 2:00 between sets4X5 Strict Weighted Pull-up – heaviest possible  – rest 2:00

WOD3 rounds of:1:00 ME HSPU3:00 AMRAP of:7 Power Clean & Push Jerks 135/95#14 Bar Facing Burpees

1:00 Rest

L1- Push Ups (modified or wall) 45/35L2- Push Press, 95/65Rx- aboveComp- Strict HSPU

Friday May 15th

Warm UpGroup Burpee Roxanne 

Joint Prep3 Rounds10 Squat while Press with PVC (Pressing Balance)10  Scorpion Tail Left Leg10 Scorpion Tail Right Leg
10 Back Extensions

S/T

15:00 to establish a 1RM Clean and Jerk

WOD“Running Jackie”Run 800m50 Thrusters 45#30 Pullups

L1- PVCL2- 35Rx- AboveComp- Rest 2 Min post WOD then do TABATA L-Sits 4min 20/10

Saturday May 16th

Warm Up2 x Hill Sprints @RE 100m Sprint and Pole and Back Team Tire Flips at SODO

Joint PrepGroup Circle 

WOD

400m Run25 Pull Ups400m Run50 Push Ups400m Run100 Squats400m Run

L1- Ring Rows, Modified Push UpsL2- Banded Strict Pull UpsRx- AboveComp- With Weight Vest