MONDAY, MAY 9
METCON
EMOM 30:
Min 1 – 12/9 cal assault bike
Min 2 – 10 overhead squat (115/75)
Min 3 – 10 pull-up
Min 4 – 20 wall ball (20/14)
Min 5 – Rest
TUESDAY, MAY 10
METCON – Decision Time
For time, partitioned as needed:
100 walking lunges
100 push-up
100 abmat sit-up
1000m run
Note how you broke it up in the comments. Compare to 11/27/18 (a shorter version of today’s WOD).
WEDNESDAY, MAY 11
STRENGTH
Back Squat
1×20
Compare to 4/30/22. Take one attempt at a 20 rep back squat, hopefully heavier than last time. Spend plenty of time warming up first. Warm up sets should be in the range of 5-8 reps (not 20 reps).
METCON
For time:
1000m row
Run in heats to share equipment (there should be enough time).
THURSDAY, MAY 12
METCON
AMRAP 20:
4 ring muscle-up
8 dual KB burpee deadlift (2 x 70/53)
40 double-under*
*If you have a heavy rope or a drag rope, use it today and perform 30 reps.
FRIDAY, MAY 13
METCON – Grizabel
30 rounds:
1 clean and jerk (135/95)
1 snatch (135/95)
Power or squat cleans/snatches allowed.