MONDAY
(Home WOD)
3 Min. Weighted Box Step Overs
2 min. rest (200m run must be completed)
3 Min. Push Press
2 min. rest (200m run must be completed)
3 Min. Weighted Squats

(Strength & Conditioning Class)
STRENGTH:
Clean Complex
Clean - Hang Clean - 2 Front Squat
4EB
2x3
2x2
4x1

IN CLASS - WOD:
3 Rounds
1 min. Front Rack Lunges
1 min. Row
1 min. Rest

TUESDAY
(Home WOD)
FOR TIME
BUY IN - 100 Double Unders
3 Rounds
20 Wallballs (or thrusters)
10 Handstand Push Ups
then…
BUY OUT - 100 Double Unders

(Strength & Conditioning Class)
STRENGTH:
Push Press from Rack
5 x 5
Push Jerk from Rack
5 x 5

IN CLASS - WOD:
5 Rounds for Time
200m Row (or Run)
10 Heavy Thrusters (@ 85% of heaviest 5 push jerk)

WEDNESDAY
(Home WOD)
Every 5 minutes for 20 minutes = 30 Weighted Lunges
AMRAP 20:
30 - 25 - 20 - 15 - 10 - 5
Floor Press
Renegade Row
Seated Tricep Extension

(Strength & Conditioning)
STRENGTH:
EMOM 15:
3 Hang Snatches

WOD:
21-15-9
Plate Sit Ups
Plate Ground to Overhead
Toes to Bar

THURSDAY
(Home WOD)
Sprint Work
then…
FOR TIME
12 Rounds
8 KB Swings
4 Pull Ups

(Strength & Conditioning Class)
STRENGTH:
Back Squat from the Rack
10EB, 8, 6, 4, 2x3

IN CLASS - WOD:
AMRAP 10:
10 Calories
10 Push Ups
(Increase by 10 each round)

FRIDAY
(Home WOD)
AMRAP 3: x 6
(Rest 30 seconds b/w)
6 Lateral Burpees
9 Deadlifts
12 Ab Mat Sit Ups

(Strength & Conditioning)
STRENGTH
E2M10M
4 Deadlifts
E2M10M
2 Deadlifts

IN CLASS - WOD:
E3M12M
6 Light Deadlifts
6 Burpees
6 Calorie Row (Bike if you used Rower yesterday)

200503 - Weekly Preview