WODs for the Week of 5/23 to 5/28

“Fear of a Name only increases Fear of the Thing Itself”

Weekly Notes:

  • Strength: 15 min to complete
    • 3 sets of 5 reps @ 40% 1RM
    • Establish a 3 rep max
Monday
Warm-up Coach’s Choice
Skill Skill review as necessary
Strength Back Squat
MetCon “Ryan”

5 rounds for time
-7 muscle-up
-21 burpee

[Burpee jump must be at least 1ft]

Tuesday
Warm-up Coach’s Choice
Skill Skill review as necessary
Strength Strict Press
MetCon “JT”

21-15-9 reps for time
-Handstand Push-up
-Ring Dip
-Push-up

Wednesday
Warm-up Coach’s Choice
Skill Skill review as necessary
Strength Clean
MetCon “Helen”

5 rounds for time
-400m run
-21 kettlebell swings (53/35#)
-12 pull-up

Thursday
Warm-up Coach’s Choice
Skill Skill review as necessary
Strength  Sumo Deadlift
MetCon “Hansen”

5 rounds for time
-30 kettlebell swing (53/35#)
-30 burpee
-30 sit-up

Friday
Warm-up Coach’s Choice
Skill Skill review as necessary
Strength Thruster
MetCon “Annie”

50-40-30-20-10 reps for time
-Double Under
-Sit-up

“Rahoi”

12 min AMRAP
-12 box jump (24/20″)
-6 thruster (95/65#)
-6 bar-facing burpee

Saturday
Warm-up Coach’s Choice
Skill Skill review as necessary
Strength Snatch
MetCon “Randy”

For time…
-75 power snatch (75/45#)

“Diane”

21-15-9 reps for time
-Deadlift (225/135#)
-Handstand Push-up