Wednesday, May 17, 2023

PRE: 6 Sets: 4 Front Squats (185/125, 5 second hold in bottom on last rep), :30 Flutter Kicks

WOD: "Fight Gone Bad": 3 Rounds: 1 minute at each station with 1 minute rest between rounds.

-Shuttle Sprints

-DB Snatches (50/35)

-Cal Bike

-Dual KB Box Step-ups (35/20)

-Burpees

POST: 3 Sets: 8/arm Single DB Arnold Press

Donna RahnComment
Tuesday, May 16, 2023

PRE: 5 sets: 7 Bench Press (Work at heavy load UB), 10 Weighted Pistols (5 per leg)

WOD: For time: 21(7)-18(6)-15(5)-12(4)-9(3)-6(2)-3(1):

-TTB (K2E/KB V-ups)

-Power Cleans (205/135)

POST: 50 MB Sit-up Throws to Target

Donna RahnComment
Monday, May 15, 2023

PRE: 9-6-3-3-3 Power Snatches (Build to a heavy set of 3) *10 Single Leg KB RDLs (5/5) after each set.

WOD: For Time:

-50/35 Cal Bike/Row/Ski

-100 DU (x2 Singles)

-1,500m Row/1200m Run

-100 DU (x2 Singles)

-50/35 Cal Bike/Row/Ski

POST: 50 Lateral plank walks (each direction)

Donna RahnComment