May 19, 2019

5-20-19
Monday
Challenge: 6x3 Back Squat
Build up then stick with one weight for all 6 sets. Should be 70-80% 1RM.

WOD
15 min AMRAP
5 Back Squats (225/155)
10 Handstand Push-ups
15 cal Assault bike

May 16, 2019

5-17-19
Friday
Challenge: Tumbling practice!

WOD
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete all reps of each movement before moving to next.

May 15, 2019

5-16-19
Thursday
Challenge: 6 rounds of every 2 min do:
1 Snatch + 2 Overhead Squats

WOD
17 min AMRAP
10 Power Snatches (135/65)
10 Burpees
500 m Row
10 Burpees

May 14, 2019

5-15-19
Wednesday
Challenge: Tabata Mountain Climbers alternating with sit ups. 8 full rounds of each movement.

WOD
27-21-15-9
Knees to Elbows
Sumo Deadlift High Pulls

May 13, 2019

5-14-19
Tuesday
Challenge: Pull-up/muscle up progressions. If working for a pull-up do 5x5 negatives under control. If working on muscle ups use the rings and do 3 sets of max effort strict muscle ups.

WOD
For Time
1-2-3-4-5-6-7-8-9-10
Chest to Bar Pull-up
Handstand Push-ups
Air Squats

L1-
1-2-3-4-5-6-7-8-9-10
Jumping Pull-up
Push-up
Air Squat