What a fun weekend of heavy lifting at WildFire's first Powerlifing Meet!
We have a great week of workouts for you this week. Including 3 of the 5 Desert City Classic Online Qualifier Workouts.
Monday
Strength:
3 Cleans + 2 Front Squats + 1 Jerk
1-1-1-1-1
Tuesday
WOD:
For time:
80/60 Row Calories
100 Double Unders
40 Chest-to-bar Pull-ups
60/45 Row Calories
100 Double Unders
20 Bar Muscle-ups
40/30 Row Calories
100 Double Unders
10 Ring Muscle-ups
Wednesday
Strength: Snatch 5-5-3-3-1-1-1
WOD:
For time:
10 Snatches, 135/95 lbs
10 Burpee Box Jump Overs, 24/20 in
8 Snatches, 155/105 lbs
8 Burpee Box Jump Overs, 24/20 in
6 Snatches, 185/125 lbs
6 Burpee Box Jump Overs, 24/20 in
4 Snatches, 205/135 lbs
4 Burpee Box Jump Overs, 24/20 in
2 Snatches, 225/145 lbs
2 Burpee Box Jump Overs, 24/20 in
Thursday
WOD: 7 rounds, each round for time, of:
25/20 Bike Calories
Rest 1 min between each round.
Core Strength:
1 rounds, 1 min per station, for max reps of:
V-upTuck-up
Hollow Rock
Rotate immediately to the next station every 1 min,the clock does not stop or reset between stations.
Friday
WOD:
Complete as many rounds as possible in 15 mins of:
30 Wall Balls, 20/14 lbs, 10/9 ft
20 Toes-to-bars
10 Shuttle Runs, 50 ft
Post WOD Strength: Shoulder Press 5-5-ME
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