WODS for the Week - May 30

MONDAY, MAY 30

Benchmark: MURPH
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb vest or body armor, wear it.

TUESDAY, MAY 31

Skill Work
5 sets for height:
3 box jumps
– Rest as needed between sets.

AMRAP 12:
9/12-cal. row
24 sit-ups

Oly Skills @ 6:30pm

WEDNESDAY, JUNE 1

5 rounds for time:
40 double-unders
30 box step-ups (20/24 in)
20 KB swings (16/24 kg)

Yoga @ 6:30pm

THURSDAY, JUNE 2

8 sets for load:
2 thrusters

Accessory
4 sets for load:
8 DB strict presses/arm
8 DB front squats

FRIDAY, JUNE 3

Strength
EMOM 8:
1 power snatch
1 snatch push press
2 Sots presses

Benchmark: 2018 Regional Workout 4
2 rounds for time:
10 snatches (125/175 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (75/115 lb)
12 bar-facing burpees

SATURDAY, JUNE 4

3 x 5:00 rounds for reps:
200-m farmers carry (16/24 kg)
Then as many reps as possible of:
5 push-ups
10 KB squats (16/24 kg)

– Rest 2:00 between rounds.
– Use a single KB for farmers carries and squats.

Accesory
3 sets each with a partner:
1:00 GHD sit-up hold (parallel to the ground)
Max KB windmills

Oly Skills @ 7:45am

SUNDAY, MAY 29 (Endurance)

E5MOM x 6 Rounds
10 Burpees
10 Jumping Lunges
Machine**

Round 1 & 4: 300m run
Round 2 & 5: 350m row
Round 3 & 6: 10/8 cal bike