05.18~05.22 WOD

05.18~05.22 WOD

Mon

Stamina Squatting

10 min EMOM

1 Front Squat + 3 Back Squats

@67% of 1RM Front Squat

For Time:

21-15-9

Power Cleans @135/95 lbs

AES 50 DU

then…

21-15-9

Front Squats @135/95 lbs

AES 50 DU

 

Tues

2 Split Jerk Balance + 1 Split Jerk x 3 sets

@~30-40% of 1RM CJ

1:30 x 10 Rounds

Hang Clean + 2 Split Jerk

 

Wed

1:30 x 10 Rounds

1 Hang Snatch High Pull

1 Hang Snatch

1 Snatch

10 min EMOM

Row 15/12 cal 

 

Thurs

“Encore” – In 20 minutes:

5:00 x 2 Rounds:

21 Dumbbell Hops

12 DB Thrusters 

21 Dumbbell Hops

9 DB Clean and Jerks

21 Dumbbell Hops

6 DB Devils Press 

then…

5:00 x 2 Rounds:

21 Dumbbell Hops

6 DB Devils Press 

21 Dumbbell Hops

9 DB Clean and Jerks 

21 Dumbbell Hops

12 DB Thrusters 

*DB @40/25 lbs x 2

*DB Hops over single DB handle

*DB Hop over and back is 1 rep

 

Fri

“Lynne”

5 Rounds of:

ME Bench Press + ME Pull-ups @BW

*rest as needed between mvmnts and rounds

Finisher:

50/35 cal on Airbike for time

*go in heats and cheer each other on

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