WOD’s for the Week – 5/11 to 5/16

~ Strength Work ~

Set / Rep Schema for the Week: 10 min to find your 3 repetition maximum
MONDAY TUESDAY WEDNESDAY
Strict Press Deadlift Pull-up
THURSDAY FRIDAY SATURDAY
Push-up Back Squat Clean

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
8 min AMRAP
-5x Overhead Squat (95/65#)
-5x Burpee (chest to deck)
 18 min AMRAP
-2x Javelin Snatch [per arm] (65/45#)
-2x Weighted Lunge [per leg] (65/45#)

-3x Javelin Snatch [per arm]
-3x Weighted Lunge [per leg]

-3x Toes to Bar

-4x Javelin Snatch [per arm]
-4x Weighted Lunge [per leg]

-5x Javelin Snatch [per arm]
-5x Weighted Lunge [per leg]

-5x Toes to Bar
(etc…)

“Grace”
30 reps for time
-Clean & Jerk (135/95#)

Level Test
-Max unbroken Wall Ball Standard at 20/14#

THURSDAY FRIDAY SATURDAY
 Junkyard Fight Gone Bad
-Tire Flip
-Dip
-Row (calories)
-Sit-up
-Single Under
-Rest

[1 min/move; 3 rounds]

 4 rounds
-Run 300m
-5x Deadlift + Burpee Complex (185/125#)
-5x CTD Push-up + Pull-up Complex
 27-21-15-9-3 reps
-Handstand Push-up
-Sit-up