MONDAY
(Home WOD)
FOR TIME
100 Lunges
50 Push Ups
100 Squats
(50 Mountain Climbers b/w sets)

(Strength & Conditioning Class)
STRENGTH:
Bench Press
10EB, 5-5, 3-3, 1-1

IN CLASS - WOD:
AMRAP 8:
500m Row
Then…
20 Bench Hop Overs
10 Parallette Push Ups to Dips

TUESDAY
(Home WOD)
Every 3 Minutes for 15 Mintues
10 Toes to Bar
45 Double Unders
Max Alt. DB Snatches

(Strength & Conditioning Class)
STRENGTH:
Tempo Front Squats
(4 Down - 4 Hold - 4 Up - 4 Hold)
4, 4, 4, 4

IN CLASS - WOD:
2 min. Back Squat 135/95
2 min. Rowing
1 min. Back Squat
1 min. Rowing

WEDNESDAY
(Home WOD)
2 Rounds for Time
20 Push Press
200m Run
20 Box Jumps
200m Run

(Strength & Conditioning)
STRENGTH:
Strict Press
10EB, 5, 3, 1 (Repeat)

IN-CLASS - WOD:
Row/Bike/Ski/Run
100m - 200m - 300m - 400m
(w/ 1 minute of rest between each)

THURSDAY
(Home WOD)
:40 on/:20 off x 20 Rounds (alternating movements)
Weighted Pulsing Sumo Squats
Devil Press

(Strength & Conditioning Class)
STRENGTH:
Sumo Deadlift
10EB, 10, 10, 15, 20

IN CLASS - WOD:
Death by…
Sumo Deadlift High Pull
Lateral Burpees

FRIDAY
(Home WOD)
AMRAP 16:
16 Single Arm Alt. DB Squat Cleans
16 Handstand Push Ups
16 Thrusters (or Wallballs)
16 Pull Ups
Then…
1 Round FOR TIME

(Strength & Conditioning)
STRENGTH
EMOM 12:
Squat Clean

IN CLASS - WOD:
For Time
15 - 10 - 5
Hang Power Cleans
Strict Pull Ups

200510 - Week Preview