WOD
"McAlister's Deli"
For Time:
50-40-30-20-10
Double Unders
5-4-3-2-1
Snatch 165#/110#
Strength 1
Standing Alternating DB Curl + Single DB Double Head Curl
4 sets: 8 reps (of each) - RPE 8
*Rest 1:00-1:30 b/t sets
Strength 2
Standing KB Crush Grip French Press
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets
Strength 1
5 sets x 1 Deadlift @80-90% of 1RM
* Rest as needed between sets *
Strength 2
Strict Deficit Handstand Push-ups
5 Sets:
50-60% reps of Max Unbroken Reps (SHSPU)
-The prescribed deficit is 4” for men and 2” for women.
-Record your score as your highest set. Comment with reps in each set-
WOD
"Blimpie"
For Time:
50 Wall Balls 20"/14"
30 Toes to Bar
50/40 Calorie Row
30 Toes to Bar
50 Wall Balls 20#/14#
Strength 1
5 sets x 1 Bench Press @80-90% of 1RM
*rest as needed between sets*
Strength 2
Box Jump:
5 sets x 3 High Box Jumps
*4-6” below max height for 1 rep
WOD
"Firehouse Subs"
4 Sets:
3:00 AMRAP
15 Ring Rows
15 Dumbbell Bench (50s/35s)
*Max Single Dumbbell Box Step Ups (50#/35#) (24"/20")
-rest 2:00 between sets-
WOD
"Jimmy John’s"
3 rounds For Time:
12/10 Calorie Assault Bike
9 Deadlifts 185#/125#
6 Bar Facing Burpees
-rest 3:00-
3 rounds:
6 Bar Facing Burpees
9 Deadlifts 185#/125#
12/10 Calorie Assault Bike
Skills and Drills
Pistols: Week 5
All Levels: practice the full pistol. Aim for 3 sets of 8-10 reps on each leg.
* Advanced: No Assistance
* Intermediate: Change plates under heels, hold weight in front of chest, or pistol to a band
* Beginner: Use a box, band, or Pull up rig.
It may be helpful to hold a plate or weight in front of chest. Using change plates (2.5/5/10lbs) under heels can help with mobility.
Alternative Option:
3 sets
10 Back rack Step Back Lunges (each)
10 Weighted Hip Thrust
30-second Side Plank (each)
