May 22 - 26, 2017 | "Weekly Programming"

Monday, May 22, 2017
Skill:
Deadlift - Work up to a heavy single
WOD:
15 Minute AMRAP
~2 Deadlifts @ 80% 1RM
~8 Box Jumps 24/20''
~10 Kettlebell Swings 53/35
~10 Wallballs 20/14

Tuesday, May 23, 2017
Skill:
1 Mile Run FT
WOD:
21-15-9
~Front Squats 185/125
~Ring Dips (mod: box dips)

Wednesday, May 24, 2017
Skill:
Overhead Squat 5x5 ascending weight
WOD:
4 Rounds
~20 Box Jumps 30/24''
~5 Bar Muscle Ups
~800 meter run

Thursday, May 25, 2017
Skill:
Rope Climbs (click for modifications)
WOD:
Run/Double Unders/Rope Climbs
~400m/40/4
~300/30/3
~200/20/2

Friday, May 26, 2017
Partner Chipper...P1 completes 12 then P2 completes 12
WOD:
~12 Burpees
~12 Thrusters
~12 Burpees
~12 Power Snatch
~12 Burpees
~12 Push Jerks
~12 Burpees
~12 Hang Squat Cleans
~12 Burpees
~12 Overhead Squats
RX weight: 115/75

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