WODs for the Week of 5/30 to 6/4

Weekly Notes:

  • Strength: 20 min to complete
    • 5/5/5/5/5 reps
    • Use the heaviest weight possible for each set. As a start, 5RM is usually ~80% 1RM
Monday
Warm-up Personal preference
Skill None
Strength None
MetCon “Murph”

For time…
-Run 1 mile
-100 pull-up
-200 push-up
-300 air squat
-Run 1 mile

*wear a 20# vest if you have it

Tuesday
Warm-up Coach’s Choice
Skill Skill review as necessary
Strength Push Press
MetCon 10 min AMRAP
-30 double under
-20 sit-up
-10 kettlebell swing (53/35#)
Wednesday
Warm-up Coach’s Choice
Skill Skill review as necessary
Strength Deadlift
MetCon 8 rounds for time
-5 deadlift
-5 hang clean
-5 push press

All at 115/75#

Thursday
Warm-up Coach’s Choice
Skill Skill review as necessary
Strength Strict Press
MetCon 3 rounds for time
-10 burpee (CTD)
-sprint 100m
-30 jumping jacks
-sprint 100m
Friday
Warm-up Coach’s Choice
Skill Skill review as necessary
Strength Front Squat
MetCon 13 min AMRAP
-11 push-up
-9 box jump (30/24″)
-7 toes to bar
Saturday
Warm-up Coach’s Choice
Skill Skill review as necessary
Strength Clean
MetCon 12 min EMOM
-3 deadlift (155/105#)
-6 wall ball (20/14#)