Workout of the Day: 5/14/18 - 5/20/18

MON 5/14

A. Close Grip Bench Press x 8-6-4-8

(rest 2 min)

 

B. 3 Rounds for Time:

600m Run (around block)

25 Push-ups

20 Renegade Rows (mod light wt - 1 rep = row 1 arm)

10 Strict Pull-ups

 

TUE 5/15

A. 4 sets:

Front Squat x 9-7-5-9

Bent Over DB/KB Row x 5-8/arm (2 sec pause at chest)

(Rest 90 sec)

 

B. 10min AMRAP:

25 Air Squats

50 Double Unders

25 Sit-ups

*compare to 10/27/17

 

WED 5/16

A. Deadlift 6-6-4-4-4

(Rest 2 min b/w sets)

 

B. 4 Rounds:

30 sec - Toes to Bar

30 sec - Rest

30 sec - Russian KB Swings (mod wt)

30 sec - Rest

30 sec - Row for cals

30 sec - Rest

 

THU 5/17

A. 3 sets: Strict Press x 8-10

(rest 90 sec b/w sets)

 

B. 3 sets:

Push Press x 4-6

(Rest 90 sec b/w sets)

 

C. 3 sets:

Push Jerk x 2-4

(Rest 90 sec b/w sets)

 

D. Partner WOD!

2400m relay run

*Alternate partners every 400m (79th st)

 

FRI 5/18

A. 3 sets:

DB Front-rack Walking Lunge x 20 steps (10/leg)

Pull-up Practice/Work x 1 min

(Rest 90-120 sec)

 

B. Partner WOD!

For Time: 10, 9, 8, 7...1

Wall Ball (20/14#)

Burpee

*Partners start on opposite tasks and work at the same time; switch activities once each partner is done; each partner does ALL the work!

 

SAT 5/19

Saturday surprise! (Please note: these are typically longer, more intense partner workouts.)

 

SUN 5/20

No SUNDAY STRETCH today :(