May 2019

WOD for Friday, May 10, 2019

MAP 9 (4)

MAP 9 (2 hours race pace)
20 min of:
– 600m Row
– 800m Run
– 40 Stepped Down & Up
– 100m Farmers Walk
– 15 Air Squat + 10 sec Deadhang x5

Post 800m Run Time

Snatch 4 x2

Snatch 4 x2

Power Clean + Power Jerk 4×2

Power Clean + Power Jerk 4×2

WOD for Thursday, May 09, 2019

Clean & Jerk 5 x2

Clean & Jerk 5 x2

(Squat Clean + Power Jerk)

Snatch Balance 4 x2

Snatch Balance 4 x2

MAP 4 (2)

MAP 4
5 sets
400m Run + Rest 1:1

Post your average time

WOD for Wednesday, May 08, 2019

Hang Clean + Clean + Front Squat 5 x1+1+1

Hang Clean + Clean + Front Squat 5 x1+1+1

Hang Power Snatch 3RM

Hang Power Snatch 3RM

MAP 8 (1)

15 min Round @80% Aerobic pace
Every 5min for 3 time, perform:
600m Run +
t1) Air Squat
t2) Situp
t3) Box Step up

Repeat for 3 rounds, 5 rest btwn rounds.

Remember you must show repeatability for every movement score.
Post total reps.

WOD for Tuesday, May 07, 2019

Snatch DeadLift + Hang Snatch 5 x1+1

Snatch DeadLift + Low Hang Snatch 5 x1+1

Overhead Squat 4 x2

Overhead Squat 4 x2

MAP 4 (4)

MAP 4
2 min On + 2 Min Off x 4 sets
– 5 Thruster @60/40
– ME Side Bar Burpees

Post Avg Burpees

WOD for Monday, May 06, 2019

Push Press + Power Jerk 5 x1+1

Push Press + Power Jerk 5 x1+1

Front Squat 2RM

Front Squat 2RM

MAP 4 (3)

MAP 4
2 min On + 2 Min Off x 4 sets
– 10 DB Snatch (Squat)
– ME DU

Post Avg Double Unders

WOD for Friday, May 03, 2019

MAP 9 (4)

MAP 9 (2 hours race pace)
20 min of:
– 600m Row
– 800m Run
– 40 Stepped Down & Up
– 100m Farmers Walk
– 15 Air Squat + 10 sec Deadhang x5

Post 800m Run Time

Snatch 4 x2

Snatch 4 x2

Clean + Front Squat + P. Jerk 3 x1+1+1

Clean + Front Squat + P. Jerk 3 x1+1+1

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