WODs 5/15 – 5/21
Monday
Strength
15 minutes
1 RM Front Squat
WOD
21-15-9 rep rounds
Box Jump (24/20)
Push-ups
Pull-ups
Tuesday
Strength
7 minute EMOM
2 Shoulder Presses @ 90%
WOD
3 Rounds For Time
45 Double-unders
15 Sumo Dead-lift High Pull (95/65)
10 Ring Dips
Wednesday
3 Rounds For Time
Row 500 Meters
9 Burpee Box Jumps (24/20)
12 Power Cleans (135/95)
Run 400 Meters
Thursday
Strength
20 minutes
1 RM Dead-lift
WOD
5 minutes Air Bike For Max Calories
Rest 5 minutes
5 minutes Air Bike For Max Calories
Friday
Strength
20 minutes
1 RM Squat Clean
WOD
EMOM for as long as possible
4 Chest To Bar Pull-ups
8 Push-ups
12 Russian Kettlebell Swings (55/35)
Saturday
Scooter
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
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