Monday 05/13/19
Strength:
BACK SQUATS
3 x 10 @ 65%

WOD:
Competition:
6 RFT of:
5 Deadlifts (275/185)
10 Bar-Facing Burpees

Performance:
6 RFT of:
5 Deadlifts (185/125)
10 Bar-Facing Burpees

Fitness:
6 RFT of:
5 Deadlifts (155/105)
8 Bar-Facing Burpees

Tuesday 05/14/19
Strength:
POWER CLEAN
4 x 3 @ 75%

WOD:
Competition:
12 Min AMRAP of:
30 DU (unbroken)
20 WB (20/14)
5 Strict HSPU

Performance:
12 Min AMRAP of:
30 DU
20 WB (20/14)
10 HSPU

Fitness:
12 Min AMRAP of:
30 Singles
20 WB (14/10)
10 STOH (35/20)

Wednesday 05/15/19
EWOD

Thursday 05/16/19
Strength:
HIGH HANG SNATCH + OHS
4 x (1+3) @ 60% of Snatch

WOD:
Competition:
PARTNER WOD
100 Cal Bike
50 Squat Snatches (95/65)
15 Rope Climbs

Performance:
PARTNER WOD
100 Cal Bike
50 Power Snatches (95/65)
15 Rope Climbs (first line)

Fitness:
PARTNER WOD
100 Cal Bike
50 Power Snatches (75/55)
20 Lengths Farmer Carry (50/35)

Friday 05/17/19
WOD:
Competition:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

Performance:
800m Run
10 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run

Fitness:
800m Run
10 Rounds:
5 Ring Rows
10 Push-ups on Box
15 Air Squats
800m Run