May 26-30 WODs

Tuesday May 26thWarm Up500m Run/Row

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/T

1a) 4X10 Front Squats – 80% of your 5RM Front Squat

1b) 4X5 Strict Pullups – add weight if unbroken and easy

WOD

3 rounds for time of:

10 Power Snatches 135/95#150′ Shuttle Run (50′ sections)20 Pistols (alternating)150′ Shuttle Run (50′ sections)

L1- 45/35/PVC, SquatsL2- 75/55 Goblet SquatsRx- aboveComp-Rest 2min post WOD and do 2x Hill Farmers Carry (RE) or 400m Farmers Carry (SODO)

Wednesday May 27thWarm UpTABATA (4 min of :20 work :10 rest)
PVC Thrusters 

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

S/T

Deadlift Cycle Week 8Work up to 95% x 2 reps then (70%) 3 sets x 3 reps (120 sec rest b/w sets)

WOD10 Min EMOM2 Deadlifts (135,95)2 Hang Power Cleans2 Front Squats 1 Jerk

L1- (45/35/PVC)L2- (95/65)Rx- AboveComp- @70 of 1RM C&J

Thursday May 28thWarm Up3x200m Sprints w/ 10 Push Ups between

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

S/T3 RM Jerk

WOD

Amanda”9-7-5 of:

Muscle-UpsSnatches (full) 135/95#

L1- Box Dips, Hang Power Snatch @ 45,35,PVC
L2- Ring Dips (banded or box assist), Jumping Pull Ups, Power Snatches (95,65)
Rx- Pull Ups, Ring Dips, Full Snatches (115,85)
COMP- ABOVE

Friday May 29th
Warm Up50 Russian KB Swings

Joint Prep

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

S/TClean High Pulls Work up to %110 of 1 RM

WOD

3 rounds of:40 KB Swings 53/3520 Burpee Box-Jump-Overs 24/20″

Rest 1:00 between each round

L1- USSR KB Swings 35/18 , Box height 16"

L2- 44/26, Box height 20/16"

Rx-Above

Comp-  70/53, Box height 30/24

Saturday May 30th

COMMUNITY/BRING A FRIEND/START STRONG GRADUATION DAY!!

Warm Up
RUN/ROW/RIDE/ROPE

Joint Prep

Group Circle 

WOD
12 Min AMRAP
Hill Run (or 100m Run)
8 Goblet Squats (53,35)
8 Pull Ups
8 Push Ups

L1- 100m Run, (26,18), Ring Rows, Modified Push Ups (knees or wall)
L2-(35,26), Jumping Pull Ups,
Rx- Above
Comp- (70,53), Muscle Ups (in place of pull ups and push ups)