Tuesday, May 21, 2019

PRE: On the 2:00 x 5 Sets: 15/10 Cal Bike, 7 HSPU (Box/Pike)

WOD: For time:

-50/35 Cal Ski

-40 Burpee Box Overs (30/24/20)

POST: 50 SB Jumping Back Squats

Donna RahnComment
Monday, May 20, 2019

PRE: 5x3 Power Cleans (Increase on odd sets), 5x2 Front Squats (3 sec to bottom)

WOD: For Load:

10-8-6-4-2: Deadlift (Increasing in load)

*10 DB Bench Press, 200 m farmer carry after each set

POST: 75 Squats (Mini Band around knees)

Donna RahnComment
Saturday, May 18, 2019

PRE: Movement Standards

WOD: Partner Day! "Murph Demarcation"

-Buy in: 1000 m row

-800 m run, 50 Pull-ups, 100 Push-ups, 150 Squats

-800 m run, 30 Pull-ups, 60 Push-ups, 90 Squats

-800 m run, 20 Pull-ups, 40 Push-ups, 60 Squats

-800 m run

-Cash out: 1000 m row.

45 min time cap.

POST: 80 DB V-ups

Donna RahnComment