B|W 60 May 20th—May 26th, 2019

Monday

Built With Nutrition Challenge WOD

FT
1 mile AB
30 Clean and Jerk 115/75 Rx+; 85/55 Rx
40 Bar Facing Burpee Over Bar
50 Alternating Db Snatch 50/35 Rx+; 35/20# Rx

1 mile AB

 

Tuesday

 Performance

A1. Strict Muscle Up 2-3 reps x 4 sets; rest 30 sec

A2. AMRAP Strict Chis x 4 sets; rest 90 sec

+

150 Double Unders

Then

15-20-25-20-15

Pull Ups

25 GHD Sit Ups

Then

150 Double Unders

 

Fitness

Weighted Pull Ups

5, 3, 1, 1

+

150 Single Unders

Then

10-15-20-15-10

Jumping Pull Ups

25 AB Mat Sit Ups

Then

150 Single Unders

 

Wednesday

 Iron

Front Squat + Thruster

5x1+1

Start at 65% of 1RM Front Squat

 

Build

E90 x 4 sets

*Set 1– Kb Front Rack Step Ups 8R/8L

*Set 2– Barbell Hip Thrust 12–15 reps

 

Thursday

 Performance and Fitness 

For Time:

250m Row

15 KB Swings s(2/1.5pd) f(1.5/1pd)

Burpees s(25) f(15)

15 KB Swings

Row 500m

15 KB Swings

Burpees s(25) f(15)

15 KB Swings

Row 250m

 

Friday

Performance and Fitness

35 Min AMRAP

1000m AB

120ft Single Arm Farmers Carry 60ft Right/60ft Left Rx+(115/75)Rx(75/53)

600m Run

Prowler Push 20 yards Rx+(140/90)(90/50)

 

Saturday

 Partner

Partner Hollyman

30 rounds for time of:

5 Wall ball shots, 20/14#

3 Handstand push-ups

225/155# Power clean, 1 rep

Partners Switch each round

 

 

Ryan Thompson