Monday 5/24

“STRENGTH”

In 15:00:
1RM Back Squat

“CONDITIONING”

“Grace”
30 Clean and Jerks

“Gold” – 135/85
“Silver” – 95/65
“Bronze” – 65/45

Tuesday 5/25

“STRENGTH”

In 10:00
1RM Bench

“CONDITIONING”

For Time:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings
Burpee
Kettlebell Sumo Deadlift High Pull
Burpee

Gold: 70/53
Silver: 53/35
Bronze: 35/25

Wednesday 5/26

“CONDITIONING/Warm-up”

AMRAP 5 minutes:
1-2-3-4-5…etc. 60ft. Run
1-2-3-4-5…etc. No Pushup/ No Jump Burpee

“CONDITIONING”

Tail Pipe

3 rounds for time each of:
Row 250m – while partner holds 2 x 53/35 KB’s in the rack.

If the partner holding the KB’s has to come out of the rack, the partner rowing, must stop. Rowing can only be performed while the KB’s are in the rack.

Thursday 5/27

“STRENGTH”

In 10:00:
1RM Push Press

“CONDITIONING”

9-7-5 reps, for time of:
Overhead Squat (135/85)
Box Jump (30/24)

“Gold” – 135/85
“Silver” – 95/65
“Bronze” – 65/45

Friday 5/28

“STRENGTH”

In 15:00
1RM Deadlift

“CONDITIONING”

Baseline
For time:
Row, 500 m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Saturday 5/29

1000m Row

3 Rounds:
20 Med-ball Squat Cleans (20/14)
20 Burpees

1000m Row

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WODs 5/16

Monday 5/16 “Strength” Deload Back Squat 1×5 @ 40% 1×5 @50% 1×5 @ 60% “Conditioning” 21-15-9 OHS (95/65) Sit-Ups Rest

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WODs 5/9

Monday 5/9 “Conditioning” 1-2-3-4-5-6-7-8-9-10 Power Clean (135/95) Bar-Facing Burpees *Dash= 2 Shuttle Runs (d/b=1) Silver: 95/65 Bronze: 55/45 (can also

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WODs 5/2

Monday 5/2 “Conditioning” 16 EMOM Min 1: 15 Wallball (20/14)(14/12)(10/8) Min 2: 10 Hang Power Clean (135/95)(115/75)(75/55) Min 3: 15/12

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WODs 4/25

Monday 4/25 “Conditioning” 4 Sets 2:00 AMRAP 5 Deadlift (155/105) 4 Hang Power Clean (155/105) 3 Push-Jerk (155/105) In Time

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WODs 4/18

Monday 4/18 “Conditioning” EMOM x 20 Min 1: 1 Power Clean (70-80% of 1RM) Min 2: 5 KBS + 4

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WODs 4/11

Monday 4/11 “Conditioning” 18:00 EMOM Min 1: 17/13 Cal Row Min 2: 13 Burpees Min 3: 10 C2B Pull-Ups *Should

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