05.27~05.31 WOD

05.27~05.31 WOD

Mon

Front Squat x 2 reps x 6 sets

1st rep: Tempo Front Squat – 5 sec down

2nd rep: Regular Front Squat 

For Time:

21-15-9

AKBS @32/24 kg

HSPU

AES 4 Lap Run

 

Tues

In 10 min, build up to a heavy set of 8 for Deadlift.

Napalm”

2 Rounds:

10 Bar Muscle-Ups

20 Barbell-Facing Burpees

30 Deadlifts (225/155 lbs)

40 Wallballs (30/20 lbs)

 

Wed

“Hot Air”

E5MOM x 5 Rounds

30 Air Squats

20/15 Calorie Row

7 Power Snatches (135/95 lbs)

 

Thurs

Clean + 2 Jerk + Hang Clean + Jerk x 1 x 3 sets

Barbell Cycling –6minEMOM

Min #1 – 6 Hang Squat Cleans + 1 Push Jerk

Min #2 – 5 Hang Squat Cleans + 2 Push Jerks

Min #3 – 4 Hang Squat Cleans + 3 Push Jerks

Min #4 – 3 Hang Squat Cleans + 4 Push Jerks

Min #5 – 2 Hang Squat Cleans + 5 Push Jerks

Min #6 – 1 Hang Squat Clean + 6 Push Jerks

Barbell Loading – 60% of 1RM

 

Fri

“Bar Star” Part #1

AMRAP 7 – Max Overhead Squats

First 50 Reps – 115/85

Second 50 Reps – 135/95

Time Remaining – 155/105

Rest 3:00

“Bar Star” Part #2

AMRAP 7 – Max Bench Presses

First 50 Reps – 135/95

Second 50 Reps – 155/105

Time Remaining – 185/125

Rest 3:00

“Bar Star” Part #3

AMRAP 7 – Max Deadlifts

First 50 Reps – 185/135

Second 50 Reps – 225/155

Time Remaining – 275/185

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