2018-05-29

Post Murph so Tues/Wed should be lighter/easier than normal. If you didn’t do Murph then feel free to do that instead 🙂

Tues
Xtra Conditioning
20min Easy bike/row

WOD
15min EMOM alternate between
:30 Handstand hold
10/7 Cals Bike/Row
2 Down and Back Farmer Carries

Wed
Strength
0-10min 3×10 DB Push Press
10-25min 12min EMOM 1 Power Clean + 1 Sq Clean @ 70% (light)
25-35min 3×50′ Walking lunge (no weight); 3×10 Tire Strikes

WOD
4 Rounds
5 Heavy Deadlift
50 Double Unders

Thurs
Xtra Conditioning
Row:
Part1: 400m Fast, Rest 40s, 300m faster, Rest 40s, 200m fastest, Rest 3min
Part2: 6x150m Sprint, Rest 40s between reps and 3min after final rep
Repeat Part1

WOD
21-15-9
DB Clean & Jerk
Burpee Box Jump Over

Fri
Strength
0-12min 3×2 Clean DL+Hang Clean Pull @ 100%
12-26 Every 90s 8×3 Back/Front Squat 5# heavier than last week (final week)
26-36 3×8 DB Turkish Getup (4L/4R); 3×12 Reverse Hyper

WOD
5 Rounds
10 Toes to Bar
10 Power Snatch (no heavier than 75/55)
10 Wall Ball

Sat/Sun
Xtra Cond
30min Run at Easy Pace
0-5min Easy
5-25min Easy but EMOM do 10sec fast
25-30min Easy