Weekly WODs

5/22-5/29

Monday
Warm up
joint circles
Sampson stretch + pigeon
butterfly stretch
15 air squats with 3 second descent and 3 second pause at the bottom

Strength
Front Squat
8×8

WOD
Thruster Ladder
EMOM do 5 thrusters until you fail. Your score is the last round you completed
0-5:00 95/65
5-10:00 115/75
10-15:00 135/95
15-20:00 155/105……

Tuesday
Warm up
3 rounds
shoulder open and close
push ups
hollow rock

Strength
Strict Press
3×10

WOD
EMOM for 16mins
minute 1- Row for cals 15/12 *bike
minute 2- 12 Burpees to 6″ target
minute 3- 12 Push Press 95/65
minute 4- 12 Box jumps 24/20

Wednesday
Warm up
400m run
5 reps each

WOD
40 min AMRAP
Angie
20 Pull up
20 Push up
20 Sit ups
20 Air Squats
Helen
400 m Run
21 Kettlebell Swings 53/35
12 Pull ups
Nancy
400m Run
15 Overhead Squats 95/65
Grace
15 Clean and Jerk 135/95
Isabel
15 Snatch 135/95
Kelly
400m Run
30 Box Jump 24/20
30 Wall Balls 20/14

Thursday
warm up
Burgener warm up and skill transfer

Strength
20 min
1 power snatch + 1 hang power snatch + 1 squat snatch

WOD
“Randy”
75 power snatch 75/55

Friday
Warm up
Rowling
Find a partner or group of 3. Each person rows and tries to get exactly 100m. Do a burpee for every meter above or below 100m.

Strength
Squat Clean
7×5 touch and go

WOD
5 RFT
12 Russian KB swings 53/35 *70/55
6 T2B
3 Hang Squat Cleans 155/105 *185/125

Saturday
“Bull”
2 rounds
200 Double Unders
50 OHS 135/95
50 Pull ups
1 mile run
or
“Mini Bull”
2 rounds
100 DU
25 OHS
25 pull ups
800m run
*50 minute time cap

Sunday
Yoga 9-10
Running Club 10-11 at Saghalie Middle School

Memorial Day Monday
9 & 10am classes only
“Murph”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run