WOD: Week 5/17-5/21

Enjoy the week!

MONDAY, 5/17

WOD #1: Muscle-up Practice, choose one:

  • As many reps as possible in 7 mins of strict Muscle-ups

  • As many reps as possible in 7 mins of toe-assisted strict Muscle-ups

  • 1 min of Ring Rows, 1 min Hollow Hold, 1 min toe-assisted Ring Dips, 1 min Ring Support, rest as needed

  • Accumulate 2 mins top of ring support, 2 mins bottom of ring support, rest as needed

WOD #2:

10 rounds for time (10:00) of:

  • 15 Hand Release Push-ups

  • 10 Hollow Rocks

  • 5 Strict Ring Dips

TUESDAY, 5/18

WOD #1:

  • Snatch + 2 Overhead Squats 1-1-1-1

WOD #2:

Every 1 min for 20 mins, alternating between:

  • 10 Supinated Strict Chest-to-bar Pull-ups

  • Row Calories, 30 secs

  • 5 Overhead Squats, 155/105 lbs

  • Plank Hold, 30 secs

WEDNESDAY, 5/19

WOD #1:

Power Clean 3-3-3-3, using heaviest weight per set

compare to 5.3.21

WOD #2: CrossFit Regionals 16.4

4 rounds for time of:

  • 28 Pistols

  • 15 Power Cleans, 115/80 lbs

THURSDAY, 5/20

WOD #1:

Every 2 mins for 3 rounds:

  • 25 Unbroken Double Unders

  • 5 Strict Press (RPE 7, max reps on the last round)

WOD #2:

3 rounds for time of:

  • 50 Double Unders

  • Run, 400 m

  • 30 Sit-ups

  • 20 Push Press, 95/65 lbs

FRIDAY, 5/21

WOD #1:

2 rounds for quality:

  • Row 300m

  • 10 Goblet Squats, RPE 8

WOD #2:

Complete as many rounds as possible in 25 mins of:

  • 30/20 Row Calories or 600m Run

  • 15 Goblet Squats, 53/35 lbs

  • 10 Box Jumps, 24/20 in

Lindsey Whitehouse