Wednesday 05/16/18- Workout
Push Press- 2X5@60%, 2X3@75%, 2X1@85 or 6X6@RPE5
*18 Min Cap.
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Partner WOD- 8 Rounds for time.
10X- Wall Ball (20/10)
20X- DB OHP (25/15’s)
Run 200Y
Tuesday 05/15/18- Workout
Pause Sumo Deadlift- 4X4@70% or RPE6
*18 Min Cap. Hold 3 sec pause just below knee on the way up.
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20 Min EMOM
M1-5: 15X- Conventional Deadlifts (35% or 95/65)
M6-10: 15X- DB Squat Jumps (35/25’s)
M11-15: 15X- TTB or 20X- Knee Raises
M16-20: 20X- Alt. Reverse Lunge
*For each portion clock catches you, 10X Burpees at end.
Monday 05/14/18- Workout
Tempo Bench Press- 6X3@65-75% or RPE6
*3 count down/2 count at chest/ normal up. 20 Min Cap.
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Complete circuits in any order.
C1: 5 sets. Rest 60-90 sec after set.
5X- Close Grip Bench (60% or RPE6)
8X- Tempo Push-up (same as bench)
C2: 4 sets. Rest as needed.
150X- Jump Rope
10X- MB Plank Side Shuffle
10X- Slosh Tube OH Sit-ups
8X- DB Push Press (55/35’s)
Friday 05/12/18- Workout
Sumo Deadlift- 2X4@60%, 2X3@70%, 2X2@80%, 2X1@90% or 8X8@RPE5
*20 Min Cap.
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Complete in any order/rep scheme.
40X- Alt. DB Snatch (55/35)
60X- Bicycles LR=1
80X- Bench Press (60% or 95/55)
4X- Plate Walk Cone Intervals (45/25)
*Must perform push-ups at each cone. 1st=1X 2nd=2X etc.
