Friday 05/19/2023

Strength
Snatch Balance 5x2
5 sets of 2 Snatch Balance (light/moderate) 

* Complete 1 set every minute for 5 minutes *

WOD
“Great Scott!”
For Time:
10 Front Squats 115#/75#
1-2-3-4-5-6-7
Wall Walks

Thursday 05/18/2023

Strength
Split Jerk 5x2
5 sets of 2 Split Jerks (light/moderate)

* Complete 1 set every minute for 5 minutes *

WOD
"George McFly"
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Kettlebell Swings 55#/35#
Min 2: Calorie Assault Bike
Min 3: Burpees

*Score is total reps

Wednesday 05/17/2023

Strength
Clean 10x1
10 sets of 1 Squat Clean @75% of 1RM Clean

* Complete 1 set every minute for 10 minutes *

WOD
“Roads? Where we’re going, we don’t need roads.”
18:00 Amrap
500/450m Row
25 GHD’s (or stick sit-ups)
250/225m Row
25 V-Ups

Tuesday 05/16/2023

Strength
Snatch 10x1
10 Sets of 1 Squat Snatch @75% of 1RM Snatch

* Complete 1 rep every minute for 10 minutes *

WOD
"Marty McFly & Doc"
12:00 Amrap
8 Single Arm Dumbbell Snatches 50#/353 (Right Arm)
8 Single Arm Overhead Walking Lunge Steps 50#/35# (Right Arm)
8 Single Arm Dumbbell Snatches 50#/35# (Left Arm)
8 Single Arm Overhead Walking Lunge Steps 50#/35# (Left Arm)
50 Double Unders