Monday, May 23
STRENGTH
squat clean + split jerk 10 x 1
WOD
For time, run Kluge Lakes Lane
Tuesday, May 24
STRENGTH
bench press 5-5-3-3-2-1-1
WOD (see 05.26.21)
15 pull ups
15 push ups
then,
6 rounds
sprint 100m + 10 jumping squats (out and back 3 times)
then,
15 pull ups
15 push ups
Wednesday, May 25
WOD
4 x 3 minute rounds, no rest between rounds
row 250m, max reps deadlifts, 225/155
row 250m, max reps handstand push ups
row 250m, max reps deadlifts
row 250m, max reps handstand push ups
Thursday, May 26
WOD
30 OH walking lunges, 45/25
4 rounds
5 squat snatch, 95/65
5 ring dips
20 OH walking lunges
3 rounds
5 squat snatch
5 ring dips
10 OH walking lunges
2 rounds
5 squat snatch
5 ring dips
Friday, May 27
WOD
21-18-15-12-9-6
wall ball shots, 20/14
1 round of DB DT after each set
12 DB DL, 45/30
9 DB hang power cleans
6 DB push press