Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Front Squat, work to a heavy

WOD:
7 rounds for time of:

7 Thrusters (95 lb./65 lb.)
7 Chest to bar pull-ups
7 Overhead squats (95 lb./65 lb.)
7 Burpee box jumps
Rest 1 minute

Post loads and time to comments.

_________________________

LEANFIT:
For time:

50 Pull-ups
400m Run
50 Push-ups
400m Run
50 Sit-ups
400m Run
50 Squats
400m Run
50 Burpees
400m Run

Post time to comments.
_________________________

DE:
Tabata: Pull-up, push-up, sit-up, squat

Rest 3 minutes, then complete:
4 x500m Row @ 85% with 2 minute rest between rows
6x400m Run with 1 minute rest between runs

Post reps and splits to comments.

Media:
Monday WOD, May 11, 2015

3 thoughts on “Monday WOD, May 11, 2015

  • May 11, 2015 at 2:15 pm
    Permalink

    Strength: 275, failed at 295#

    Wod: 20:19 RX. Tough one on the hip flexors.

  • May 11, 2015 at 3:35 pm
    Permalink

    SC: 315#, failed on 325#

    WOD: gave up after 5 rounds

  • May 12, 2015 at 8:33 am
    Permalink

    FS:275#
    WOD: 16:42rx

Comments are closed.