May 8 - 12, 2017 | "Weekly Programming"

Monday, May 8, 2017
Skill:
Snatch 1RM
WOD:
21-15-9-6
~Kettlebell Swings 53/35
~Squat Clean 135/95

Tuesday, May 9, 2017
Skill:
Front Squat (Heavy) 3x5
WOD:
4 Rounds
~5 Strict Muscle Ups
~10 Deadlifts 225/155
~50 Double Unders

Wednesday, May 10, 2017
Skill:
Split Jerk 4x2
WOD 1
7 Minute AMRAP
~7 Overhead Squat 155/95
~7 Knees to Elbow
WOD 2
5 Min AMRAP
~5 Pullups
~5 Push Jerk 155/95
WOD 3
1 Round of
~30 Handstand Pushups
~30 Box Jumps 24/20"

Thursday, May 11, 2017
Chipper WOD:
~Run past park, take left up hill to school and come back to the box
~20 Wall Ball 20/14
~20 Snatch 95/65
~20 Sumo Deadlift High Pull 95/65
~20 Ring Pullups
~20 Box Overs 24/10"
~20 Lunges holding KB 53/35
~Finish with the same run you started with

Friday, May 12, 2017
Skill:
Mobility
WOD:
15 Minutes to get as far as you can through "Murph"

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