Week of 5/21/18

Wednesday

Strength: Deadlift

*start at 6:45

work up to 75% x 1 x 5

then

3 x 10 single leg KB RDL

 

Last week: 80% x 1 x 5

Week 2: 75% x 3 x 5

Week 1: 70% x 5 x 5

 

Power: Clean & Jerk

5 min EMOTM:

2 clean & jerk (195/133)

 

WOD: “Nancy”

For time:

400 m run

15 OHS (95/63)

 

Friday

WOD:”Paper Chase”

For time:

1000 m row

30 bar facing burpees

20 power cleans (155/103)

30 sand bag squats

400 m run with sand bag

30 sand bag squats

20 power cleans (155/103)

30 bar facing burpees

1000 m run

* do one legless rope climb (11/10′) after each movement

** sub 2 bar MU in place of rope climb

Saturday

Come to a regularly scheduled class and do Murph!

No 10 am Comp WOD