5/1 - 5/7
Monday
Strength
7 minute EMOM
3 Front Squats @ 80% of 1 RM
WOD
4 Rounds For Time
15 Calorie Row
10 Alternating Leg Pistols
5 Bar Muscle-ups
Tuesday
Strength
7 minute EMOM
4 Shoulder Presses @ 70%
WOD
2022 Age Group Quarterfinal Workout 1
3 Rounds For Time
20 Toes To Bar
20 Alternating DB Snatch (70/50) 55+(50/35)
Wednesday
For Time
Run 400 Meters
Then,
21-15-9 Rep Rounds
Pull-ups
DB Bench Presses (pick load)
Then,
Run 400 Meters
Thursday
Strength
7 minute EMOM
3 Dead-lifts @ 80% of 1 RM
WOD
5 Rounds For Time
3 Wall Walks
12 Wall Balls (20/14)
15 Russian Kettlebell Swings (55/35)
Friday
Strength
7 minute EMOM
3 Squat Cleans @ 80% of 1 RM
WOD
10 Minute AMRAP
Air Bike, 10 Calories
5 Burpee Box Jumps (24/20)
5 Man Makers (pick load)
Saturday
Daniel
For time:50 Pull-ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters
400 Meter Run
50 Pull-ups
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