Programming Week of May 13-17, 2024

We have a great week ahead for you! Some Murph prep some heavy lifting and some handstand skills are coming your way!

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Monday

Strength: Back Squat

3-3-3-3-3

WOD: 2000m row for time

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Tuesday

Partner WOD day

Skill/Strength: Handstand Practice

WOD 24 min AMRAP

24 Russian Kettlebell Swings, 70/53 lbs
12 Handstand Push-ups
Farmers Carry, 70/53 lbs, 200 m

Complete in teams of 2.

- Share work load as desired.

- Use two KBs for the farmers carry; go out together and trade as needed.

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Wednesday

WOD: CrossFit Totall II

Clean 1 rep max
Bench Press 1 rep max
Overhead Squat 1 rep max

Only log the heaviest 1 rep lifts, do not include sets prior.
Clean is from the ground, power or squat.

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Thursday

2 WOD Thursday

WOD 1: For time:
9 Hand Release Push-ups
Run, 100 m
15 Hand Release Push-ups
Run, 200 m
21 Hand Release Push-ups
Run, 400 m
21 Hand Release Push-ups
Run, 200 m
15 Hand Release Push-ups
Run, 100 m
9 Hand Release Push-ups

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WOD 2

10min AMRAP

30 AbMat Sit-ups
15/10 Row Calories

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Friday

WOD: 27-21-15-9 reps, for time of:
Dumbbell Thruster, 35/20 lbs
Pull-up

Strength: DB Single Leg Romanian Deadlift 10-10-10-10-10

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