WOD’s for the Week – 5/18 to 5/23

~ Strength Work ~

Set / Rep Schema for the Week: 8 sets of 3 reps at ascending weights (60/60/70/70/80/80/90/90% of 1RM)
MONDAY TUESDAY WEDNESDAY
CTD Push-up Strict Pull-up Strict Press
THURSDAY FRIDAY SATURDAY
Standard Deadlift Standard Clean Back Squat

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
5 rounds
-1x Rope Climb
-20x Box Jump (30/24″)
-10x Sit-up
 In order…
-800m Run
-7 sets of 5 reps, Deadlift (80% 1RM) [1 min rest between sets]
-800m Run
-30x Deadlift (50% 1RM)
2 min per station
-CTD Push-up
-Single Under
-Box Jump (24/20″)
-Hang Power Snatch (75/55#)
-Heavy Bag (upper body)[1 min rest]

-Sit-up
-Wall Ball Standard (20/14#)
-Double Under
-Burpee
-Heavy Bag (Lower Body)

THURSDAY FRIDAY SATURDAY
 15 min AMRAP
-5x Hang Clean (95/65#)
-5x Overhead Squat (95/65#)
-5x Toes to Bar
 10 minutes to complete
3 sets of 8, Clean & Jerk (135/95#)”Helen”
3 rounds of
-400m Run
-21x 2-hand Kettlebell Swing (53/35#)
-12 Kipping Pull-up
 4 rounds
-25x Sit-up
-12x Back Squat (155/105#)
-25x CTD Push-up
-400m Run