MAY CHALLENGE:
1 mile run per day

500 strict pull-ups in 30 days

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:
Complex: Clean + Front squat + Push press + Split jerk (work to a heavy)


WOD:

3 rounds for time of:
10 Hang cleans (135 lb./95 lb.)
20 Burpees
30 Pull-ups
60 Squats

Post loads and time to comments.

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LEANFIT:
For time:

1000m Row

10 rounds of:
5 Thrusters (75 lb./55 lb.)
5 Sumo deadlift high pulls
5 Burpees

1 mile Run

Post time to comments.

_________________________

DE:
For time:

25 Squats
5 Push-ups
20 Squats
10 Push-ups
15 Squats
15 Push-ups
10 Squats
20 Push-ups
5 Squats
25 Push-ups
1 mile Run
3000m Row
1 mile Run

Post time to comments.

Media:
Monday WOD, May 4, 2015

One thought on “Monday WOD, May 4, 2015

  • May 4, 2015 at 5:47 am
    Permalink

    SC: 225# (failed on the push press at 245#)
    WOD: 19:50 rx

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