WODs for the Week of 5/2 to 5/7

“Back to Basics”

Monday

  • Warm-up (10 min): 4 rounds of 5x Clean, 5x Press, 200m Run
  • Skill (10 min): Deadlift
  • Strength (15 min): Barbell Row
  • Conditioning: 10 min AMRAP of 200m Run, 5x Power Clean (115/75#), 5x Push Press

Tuesday

  • Warm-up (10 min): 3 rounds of 5x Box Jump, 10x Sit-up, 20x Double Under
  • Skill (10 min): Overhead Squat
  • Strength (15 min): Front Squat
  • Conditioning: 15 min AMRAP of 30x Air Squat, 30x Ring Dip, 30x Double Under

Wednesday

  • Warm-up (10 min): 2 rounds of 60s Press Hold, 60s Pull Hold, 60s Row Hold
  • Skill (10 min): Handstand
  • Strength (15 min): Push Press
  • Conditioning: 3 rounds for time of 20x Pull-up, 20x Press (95/65#), 20x Kettlebell Swings (72/44#)

Thursday

  • Warm-up (10 min): 3 rounds (50s/move) of Push-up, Squat, Sit-up
  • Skill (10 min): Front Squat
  • Strength (15 min): Overhead Squat
  • Conditioning: 14 min EMOM of 3x Back Squat (135/95#), 5x Push-up

Friday

  • Warm-up (10 min): 4 rounds of 10x Ring Row, 10x Barbell Row, 10x Snatch
  • Skill (10 min): Muscle-up
  • Strength (15 min): Deadlift
  • Conditioning: 5 min AMRAP of 3x Pull-up, 3x Press (75/45#) > [1 min rest] > 4 min AMRAP of 3x Chin-up, 3x Push Press > [1 min rest ] > 2 min AMRAP of Burpee (CTD) 

    Saturday

    • Warm-up (10 min): 3 rounds of 200m Run, 30x Double Under, 20x Push-up
    • Skill (10 min): Push-up
    • Strength (15 min): Push-up
    • Conditioning: 20 min Ladder of Air Squat, Push-up, Sit-up [start at 5 reps and add 5 reps every round] (do 25 Double Unders after every round)