May 7 - 13

Monday:

Back Squat
8-65%
6-75%
4-85%
4-90%

WOD
Complete for time
Randy
10 Min Cap


Tuesday:

Strict Press (12min cap)
3-1-3
WOD
3 Rounds of:
800m Run
2o Knees to Elbow
20 Wall Balls #14-9’/10/6
20 Push-press 45/25



Wednesday:

Deadlift 5x5 @7RPE
on the 3 mins

WOD
Complete 10-9-8-7-6-5-4-3-2-1 for time:
Kettlebell Sumo Deadlift High Pull #53/70 (m55: #35/53)
Goblet Squats Same


Thursday:

"With a running clock
AMRAP 3min
10 Push ups
20 Sit Ups

Rest 2min

AMRAP 3min
5 Burpees
10 Wall Balls 9/6

Rest 2min

AMRAP 3min
2-4-6-8-10-12-14
DB Snatch 22.5/15
V- Sit Up

Rest 4 mins

AMRAP 3min
10 Push ups
20 Sit Ups

Rest 2min

AMRAP 3min
5 Burpees
10 Wall Balls 9/6

Rest 2min

AMRAP 3min
2-4-6-8-10-12-14
DB Snatch 22.5/15
V- Sit Up


Friday:On the 2:30

Hang Power Snatch +OHS
1x3@55%
1x3@65%
3x3@75%

WOD
For Time ...
21-15-9
Hand Stand Push Ups
Box Jump 30/24


HERO WOD
“MOSZER”
9 Rounds for Time
300 meter Run
6 Air Squats
6 Pull-Ups
6 Box Jumps (20/24 in)
6 Burpees
6 Sit-Ups
6 Lunges
6 Russian Kettlebell Swings (53/35 lb)
Wear a weight vest (20/14 lb)


Saturday:
Snatch 6×1 70-75%
Clean & Jerk 6×1 @ 80-85%
Front Squat 5×1 80%

WOD:

3 Rounds of Alternating E3MOM

>E3MOM A
10 Hang Power Clean@ Moderate
30 Alt Lunges
5 Burpees

E3MOM of:
200m Run
5 Strict pull Ups
10 Ring Rows


Sunday: Closed