Coach Mark

Strength:

On a 2min clock:

Run 200m

-then in remaining time-

ME box jumps or step ups at 20”

Rest 60 secs between rounds

* If less than 5 box jumps, lower run to 150m

Repeat for 7 rounds

WOD:…

Strength:

On a 2min clock:

Run 200m

-then in remaining time-

ME box jumps or step ups at 20”

Rest 60 secs between rounds

* If less than 5 box jumps, lower run to 150m

Repeat for 7 rounds

WOD:…

Strength:

5×5 @ 90% of last week’s 5RM Deadlift

WOD:

For time:

20 HSPU

-then-

3 RFT

17/14 cal rower

13 burpees over rower

-then-

20 HSPU

Accessory:

Recommended Stretching:

Strength:

Movement review: Banded Pull-ups

EVERYONE will perform 3 sets of 15. If easy, use smallest band or C2B option. Rest as needed.

then EVERYONE will work their way through the pullup ladder

10 Jumping Pull-ups (if performed easily move …

Strength:

5×5 @ 90% of last week’s 5RM Back Squat

WOD:

AMRAP for 12 mins

15 Power Cleans (135/95)

15 S2O (135/95)

15 Ring Dips

Accessory:

Goblet 1 ½ Squat 3×8

Recommended Stretching:

Pigeon Pose

Saddle Pose

Puppy Dog Stretch…

Strength:

4 rounds of

A1) 8-10 Strict Matador Dips

A2) 8-10 Barbell row w/supinated grip (2sec pause at chest)

WOD:

15 Thrusters, 95/65

30 Calorie Row

90 Double Unders

30 Calorie Row

15 Thrusters, 95/65

L1: 65/45, 2x SU’s

L2: …

5/3/19 – Friday

Strength:

Push Press

5-5-5-5-5 (increasing)

WOD:

8 mins to review Bar MU and transitions then

9-6-3

Box Jumps (Step ups ok)

Bar Muscle ups

L1: Jumping C2B Pull-ups, 24/20

L2: C2B Pull-ups, 30/24

L3: MU, 36/30 (Two …

5/2/19 – Thursday
Strength:
On 90sec clock for 7 rounds:
Row 250/200m, and then in remaining time ME wallballs (20/14)
Rest 60 secs
Lower the row distance if less than 5 WB per round
Goal is to maintain WB count …