210530 - Week Preview

MONDAY
(GOAL = Under 10 minutes)
I don’t know about ya’ll but my legs are arms are dead! This is going to be a bit of a Murph recovery but if you want to go HAM, get heavy with this workout and you’ll definitely feel it!

STRENGTH - Bench Press + Ab Work

WOD - FOR TIME
3 Rounds
30 Floor Press 135/85
30 Floor Wipers

TUESDAY
(GOAL = 3 Rounds)
Last week we did a row workout with single arm DB work and this WOD builds on that. Cardio before single sided strength means more core and more stability! THEN… a quick speed test to top off the day!
STRENGTH - Strict Press
(4-3-2) @ 60%
(4-3-2) @ 70%
(4-3-2) @ 75%
(4-3-2) @ 80%

WOD - AMRAP 12:
24 DB (Right Side) Shoulder to Overhead 50/35
240m Row
24 DB (Left Side) Shoulder to Overhead 50/35
240m Row

BUY-OUT - FOR TIME - 1k Row

WEDNESDAY
(GOAL = NO SCORE DAY!)
We will be building to a heavy backsquat then bring it back down for this fun workout of squats mixed with climbing the rope! This will be a great opportunity to work on rope climbs too!

WOD - EMOM 16:
1 - 2 Rope Climbs
2 - 6 Back Squats @ 65%
3 - 16 Double Unders
4 - Rest

STRENGTH - Leg Accessory Work

THURSDAY
(GOAL = Under 15 minutes)
CAP @ 20 minutes
Prepping for Fran… she’s coming soon….
WOD - “Frandango”
FOR TIME
21-15-9
Chest to Bar Pull Ups
Thrusters 115/75
(400m Run after each round)

FRIDAY
(GOAL = over 70 burpees)
We did this workout on Friday, April 24th during quarantine times! I made a note that everyone wanted to do this one again so we could do it with all of the right equipment! Should be a fun way to end the week!
Every 4 minutes for 28 minutes
7 Deadlifts 225/155
17 Push Ups
7 Toes to Bar
MAX Burpee Box Jumps