Programming: Week of May 27th - 31st, 2019


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Programming: Week of May 27th – 31st, 2019


Monday, May 27th, 2019 – Memorial Day

Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Complete in some way, shape, or form, For Time

Tuesday, May 28th, 2019

Warm Up
: 3 Rounds
150m Straight Leg Row – Reach for it
10 Front to Back Leg Kicks – Holding onto Rig
5 Down Dog Stretch
10 Side to Side Leg Kicks – Holding onto Rig
5 Up Dog Stretch
10 Goblet Side Lunge – Get Heavier Each Round

Strength: Tempo Deadlift:
3-3-3-3-3

WOD: 3 rounds, 1 min per station, of:
Row Calorie
AbMat Sit-up
Bike Calorie
Superman
Kettlebell Russian Twist

Wednesday, May 29th, 2019

Warm Up:
3 Min Jump Rope
Line Drills

Burgener Snatch Warm Up
 

Strength: Every 1 min for 16 mins, alternating between
5 Hang Power Snatches, 60% 1RM
10 Box Jumps
 

WOD: 8 Min AMRAP
40 Double Unders
10 Power Snatches, 75/55 lbs



Thursday, May 30th, 2019

Strength:
Front Rack Lunge
8-8-8-8

WOD: For Time
21 Weighted Box Step-ups, 45/25 lbs
21 Kettlebell Swings, 24/16 kg
Row, 500 m
15 Weighted Box Step-ups, 45/25 lbs
15 Kettlebell Swings, 24/16 kg
Row, 500 m
9 Weighted Box Step-ups, 45/25 lbs
9 Kettlebell Swings, 24/16 kg

 

Friday, May 31st, 2019

Strength
: Every 3 mins for 15 mins
Power Clean + 2 Push Press + 2 Push Jerk

WOD: 3 rounds for time of

Run, 400 m

6 Shoulder-to-Overheads, 155/105 lbs

12 Ring Rows


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