Programming: May 8th – 12th, 2023
Monday, May 8th, 2023
Warm up: 3 rounds for quality of:
3 Inchworm Push-ups
10 Air Squats
6 World's Greatest Stretches
5 Clean Deadlifts
5 Barbell Upright Rows
5 Press
Strength: Split Jerk
3-3-3-3-3-3-3
WOD: Death By: Clean & Jerk
With a continuously running clock perform:
1 Clean & Jerk 135/95 lbs
in the first 1st min
2 Clean & Jerk 135/95 lbs
in the first 2nd min
3 Clean & Jerk 135/95 lbs
In the 3rd min
…………..................................................................
Continuing this for as long as you are able.
Tuesday, May 9th, 2023
Warm up: 8 min AMRAP of:
100m Run
30sec Active Hang
8 Lemon Squeezers
5 Tempo Push-ups
5 Up-Downs
Skill: For quality:
10min Rope Climb Practice
WOD: 10 rounds for time of:
1 Rope Climb
5 Burpees
200m Run
Wednesday, May 10th, 2023
Warm up: For quality:
2min Front Rack Mobility
20sec Bottom Squat Hold
5 Pause Front Squats
5 Front Squats
Strength: Front Squat
1 Rep Max
WOD: Team WOD:
500m Row
400m Row
300m Row
200m Row
100m Row
If you are going solo, REST the same time it takes you to Row
Thursday, May 11th, 2023
Warm up: For quality:
2min Front Rack Mobility
20sec Bottom Squat Hold
5 Pause Front Squats
5 Front Squats
WOD: 20 min AMRAP of:
5 Chest-to-bar Pull-ups
10 Wall Balls 20/14 lbs, 10/9 ft
15/12 Echo Bike Calories
Friday, May 12th, 2023
Warm up: 8 min AMRAP of:
100m Run
30sec Active Hang
8 Lemon Squeezers
5 Tempo Push-ups
5 Up-Downs
Strength: 1 Snatch Grip Deadlift
+ 1 Hang Snatch
+ 1 Squat Snatch
1 Rep Max
WOD: 5 rounds
90sec Each for Max Reps of:
10 Power Snatches 95/65 lbs
Max Reps in Remaining Time of: Double Unders
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