WOD: Week 5/3-5/7

Have a great week!

MONDAY, 5/3

WOD #1: Power Clean 3-3-3-3, using heaviest weight per set

  • 50-70% of 1RM power clean for all movements

WOD #2: Front Squat 2-2-2-2, using heaviest weight per set

TUESDAY, 5/4

WOD #1: 3 rounds, for quality:

WOD #2: 5 rounds for time of:

  • 15 Toes to Bar

  • 10 Push Press, 115/75 lbs

WOD #3: For time:

  • Run 800 m

WEDNESDAY, 5/5:

WOD #!: 10 rounds, every minute on the minute for 30 minutes alternating between:

  • 12/8 Calorie Row Sprint

  • 3-5 High Box Jumps

  • Rest

Optional: Side Plank2 x 120 secs

THURSDAY, 5/6:

WOD #1: For Quality:

  • 3 Thrusters

  • 30 sec Chin Over Bar Hold

  • 3 Thrusters

  • 3 5-count Eccentric Pull-ups

  • 3 Thrusters

  • 3 Tempo Pull-ups (3131)

  • 3 Thrusters

  • 3 Pull-ups

  • 3 Thrusters

  • 3 Chest-to-bar Pull-ups

WOD #2: For time:

  • 25 Thrusters, 95/65 lbs

  • 25 Pull-ups

  • -- Rest 3 mins --

  • 15 Thrusters, 95/65 lbs

  • 15 Chest-to-bar Pull-ups

Optional: For quality:

  • 20 L Pistols

  • 20 R Pistols

FRIDAY, 5/7:

WOD #1:

  • Sotts Press (Behind the Neck Snatch Grip) 6-6-6

  • Touch and Go Snatches 3x33

WOD #2: “Ingrid” 10 rounds for time of:

  • 3 Snatches, 135/95 lbs

  • 3 Burpees Over Bar

WOD #3: Bar Facing Burpees - 30 reps for time

Lindsey Whitehouse