WOD: Week 5/24-5/28

Get it!

MONDAY, 5/24

WOD #1: Linchpin Test 7

4 rounds for time of:

  • 4 Power Cleans, 205/145 lbs

  • 4 Front Squats, 205/145 lbs

  • 4 Shoulder-to-Overheads, 205/145 lbs

WOD #2:

3 rounds for quality:

  • Side Plank, 30 sec per side

  • 6 Bent-over Barbell Rows, RPE 7

  • 12 Single Leg Deadlift (total), RPE 7

TUESDAY, 5/25

WOD #1: Every 90 sec for 3 rounds, alternating:

Rest as needed.9 minsEach for reps:

WOD #2:

Every 90 sec for 5 rounds:

  • Row Calorie: 15 secs

-- Then --

Every 3 mins for 3 rounds:

  • Row Calorie: 1:15

-- Then --

Row Calorie: 1x 3 mins

WEDNESDAY, 5/26

WOD #1:

4 rounds, for quality:

  • Handstand Walk, 20 ft

  • 10 Russian Kettlebell Swings

  • 10 Goblet Box Step-downs

  • 5 Wall Walks

As many rounds as possible in 18 mins:

  • Run 400m

  • 9 Burpee Chest to Bar Pull-ups

  • 12 Sit-ups

  • 15 Alternating Pistols

THURSDAY, 5/27

WOD #1: Strict Press3-3-3+max reps on the last set

WOD #2: Fight Gone Bad

3 rounds, 1 min per station, for max reps of:

  • Wall Ball, 20/14 lbs, 10/9 ft

  • Sumo Deadlift High-pull, 75/55 lbs

  • Box Jump, 20 in

  • Push Press, 75/55 lbs

  • Row Calorie

  • Rest 1 min

FRIDAY, 5/28

Every 1 min for 30 mins: 1 Hang Power Snatch, pick load

Every 1 min for 30 mins. 50-75% 1RM3

Every 1 min for 10 mins: Hang Power Snatch w/ a pause in the catch + Hang Power Snatch + Overhead Squat

Every 1 min for 10 mins: Hang Power Snatch w/ a pause in the catch + Hang Power Snatch

Every 1 min for 10 mins: 1 or 2 Hang Power Snatches

Lindsey Whitehouse