Week of 5/19 – 5/25

What’s it gonna be? 

Monday 5/19

WOD

6 mins Ascending/ Alternating Reps
Ring Push-up & DH Pull-ups  (1,1,2,2,3,3, etc)

2 mins rest

6 mins Ascending/ Alternating Reps
Barbell Snatches & Bar Burpees (1,1,2,2,3,3, etc)

2 mins rest

6 mins Ascending/ Alternating Reps
Slamballs & Walking Lunges holding slamball  (1,1,2,2,3,3, etc)

Challenge / Cooldown
30/30/30/30 x 5  Hollow Rocks > Hollow Hold >Plank >Rest

 

Tuesday 5/20

WOD

25 Min Ascending KB Complex

  • Double Swing Clean
  • Front Squat
  • Push Press

*Start with a conservative set of KB’s. Do 1 rep of each of the 3 movements listed above.  Each Round add 1 rep to all 3 movements.  When you clear 10 SC, 10 FS & 10PP get the next heavier set of KB’s and start back at 1. Rest as needed between sets.  Where will you fail and will it be a physical or mental breakdown? Your score will be written for example… 53/9 meaning you made it through 9 reps of each with 2kb’s @53#.

Challenge / Cooldown
10 Min or 10 Reps Per Partner Original Helltrack

 

Wednesday 5/21

WOD

Hill Loop to start

then
3 rounds
10 Clean & Jerks
20 Push-ups
30 Sit-ups
40 Double Unders or 20 NPU Burpee

Hill Loop to finish

Advanced= 135/95#
Foundation= KB Headcutters

Challenge / Cooldown
EMOM x 10 mins 10 – 1 handed KB Swings as heavy as possble

 

Thursday 5/22

WOD

15 Mins for Max Cals as team of 3

P1: Ski
P2: Bearcrawl Track (pacer)
P3: Sandabg Hold

5 mins off

15 Mins for Max Cals as team of 3

P1: Row
P2:Burpee Broad Jump Track
P3: Sandbag Hold

Challenge / Cooldown

Penalty ???

 

Friday 5/23

WOD

10 min Capacity Test
Ground to Overhead Sandbag or Double Swing Clean Push Press

then

Wheel of Pain x 3 (roll with lady luck)

Challenge / Cooldown
Heavy Farmer carry the flat loop alternating with Partner

Saturday 5/24

Just a little heads up Saturdays  WOD will be “Murph” in honor of Murph/ Memorial Day and there will be plenty of options for scaling the workload (mini-murph, teams etc) so that everyone can take part. Gym will open at 8:30 and  we will likely start the WOD around 9AM and maybe cookout some breakfast/brunch post WOD with a few libations to boot.  To learn more about who this HERO WOD honors read the link.  http://en.wikipedia.org/wiki/Michael_P._Murphy. 

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Foundational: 50% of Reps and Hill loop

*Partition the pullups, pushups, and squats as needed. (5 Pull, 10 Push, 15 Squats) If you’ve got a weight vest, wear it. 45 min cap. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Operation Red Wings in Afghanistan June 28th, 2005.

Sunday 5/26

Trail Run or Paddle (Weather Pending)…Details later in the week.

*Gym is CLOSED on Memorial Day Monday. Play Outside Please.

 

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