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Monday, May 5th

Mobility Monday

15 minutes to work on shoulder and traps

Strength

3 x 10 Push Press @ 40-50% of body weight

(hold for 1 second @ the top)

with max rep dead hang pullups after each set

then:

3 x 10 straight legged Deadlifts @ 135/95#

Sellout

4 x 10 ring pushups

 

Tuesday, May 6th

Buy In

50 Burpees for Time with

10 Double Unders at the top of the minute until completion

*6 minute cap!

WOD

21-15-9 of:

Snatch @ 95/65#

Handstand Pushups

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Endurance

6am/ 6pm @ ECC

10 x

200 meter row

200 meter run

*self regulated rest between rounds

 

Wednesday,  May 7th

Buy In

50 pullups for time with

top of each minute do 10 pushups

*6 minute cap!

WOD

On The Minute Sprint Ladder:

16 x 20 meters

10 x 75 meters

8 x 100 meters

*No rest between sets. Entire workout will be done on the minute.