Workout of the Day (WOD)
Monday 5/4
Happy Monday
For Time:
400m Run
50 Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run
Tuesday 5/5
Squat Snatch
6 sets
2 Squat Snatch (singles) @ 75–78% OR RPE 7-8
Toosday
AMARAP 15:
12 Box Jumps (30/24)
12 Alternating DB Snatch (50/35)
Wednesday 5/6
Clean and Jerks
Every 1:00 x 5 sets (5:00)
3 Clean and Jerks (singles) @ 70% OR RPE 6-7
-into-
Every :30 x 10 sets (5:00)
1 Clean and Jerk @ 75–80% OR RPE 8
Hump Day
21-15-9
Hang Power Clean (95/65)
Shoulder to Overhead (95/65)
-rest 4:00-
9-15-21
Shoulder to Overhead (95/65)
Hang Power Clean (95/65)
Thursday 5/7
Bench Press
Every 2:00 x 5 sets
3 Bench Press @ 78% OR RPE 7-8
Thirsty Thursday
For Time:
6 sets
48 Double Unders
12 Burpee Over Bar
6 Deadlifts (275/185)
-rest 1:00 between sets-
OR
GOAT DAY OPTION for 6 pm
Saturday 5/9
Happy Mother’s Day
For Time:
In Teams of 2
800m Run
60 Toes to Bar
40 Calorie Air Bike
40 Calorie Bike
60 Power Snatches (135/95)