18May2015 – Monday
A. Strength – Split Jerk
*In 15 min establish 1 RM from rack.
B. WOD – 3RFT
1 Bar Muscle Up
3 Strict Pull-Ups
6 C2B Pull-Ups
9 Pull-Ups
20 Goblet Squats (53/35#)
400 Meter Run
19May2015 – Tuesday
A. Strength – Push Press 3X5
*Level load all sets
B. WOD – 4RFT
30 Sit ups
20 KBS (70/53)
10 OHS (135/95)
20May2015 – Wednesday
A. Strength – Bench Press
*15 minutes to find 1RM.
B. WOD – E2MOM for 20 minutes
10 Hang Cleans (115/80)
20 Hollow Rocks
30 DU
21May2015 – Thursday
A. WOD – 5RFT
5 HSPU
10 Sumo Deadlift High Pulls (53/35)
15 Russian Twists (45/35)
20 Cal Row
22May2015 – Benchmark Friday
A. Strength – Back Squat 5X3
Level load all sets
B. WOD – Grace (Heavy)
30 Clean and Jerk (185/125)