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Monday, May 19th

Mobility Monday

lats and chest

Strength

4 x 10 overhead squat @ 1/2 body weight

WOD

15-12-9 of:

overhead squat @ 95/65#

calorie row

 

Tuesday, May 20th

Buy In

3 minute max rep box overs @ 24/20"

(RX= Athlete is to jump over box without touching the top.)

Strength

8 x 6 shoulder press @ 60% of 1 rep max

*10 kettlebell swings between each set @ 55/35#

then

6 x 3 squat cleans @ 3/4 body weight

*10 burpees after each set

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Endurance

6am/ 6pm @ ECC

6 rounds for time:

run around the building

20 air squats

30 double unders

 

Wednesday,  May 21st

Buy In

max rep unbroken pullups (any style)

*athlete gets 1 chance! (new members should be doing ring rows)

WOD

50-40-30-20-10 of:

wall ball @ 24/14#

abmat sit ups