5/21 - 5/27
Monday
Strength
Power Clean
7 x 2 reps @ 95% (5-10lbs heavier than last week)
WOD
21-15-9 Rep Rounds For Time
Row, Calories
Push Press (95/65)
Toes To Bar
Tuesday
Strength
Front Squat
5 x 5 reps
WOD
4 Rounds For Max Reps At Each Station
1 minute: Double-unders
1 minute: KB Swings
1 minute: Sit-ups
1 minute: Rest
Wednesday
Murph Prep WOD 3
2 rounds, each round for time, of:
Run, 1200 m
3 rounds of:
10 Pull-ups
20 Push-ups
30 Air Squats
Rest 3 minutes between rounds
Thursday
Strength
Snatch
7 x 2 reps @ 85% (5-10lbs heavier than last week)
WOD
For Time
20 Bench Press (135/95)
50 Double-unders
Row 1,000 Meters
50 Double-unders
20 Bench Press
Friday
Every 2 minutes For 10 Rounds (VNR 5/19)
7 Thrusters (95/65)
7 Pull-ups
7 Burpees
Saturday
5 Rounds For Time
Row 500 Meters
5 Wall Walks
5 Power Cleans (185/125)
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