7
May
Monday, May 8, 2023
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | |
| Tuesday | Strict Gymnastics | |
| Wednesday | Power Clean | Bar Muscle-Up Skills Clinic at 5:45 PM |
| Thursday | Snatch Balance/Overhead Squat | |
| Friday | Plyometrics/Power Output | |
| Saturday | Squad WOD | |
| Sunday | Pump Session (Bi’s and Tri’s) |
Strength
Every 2:00, 8 Sets
1-2) 2 Pause Back Squat (Pause in Squat) (70-75%)
3-4) 2 Pause Back Squat (75-80%)
5-6) 1 Pause Back Squat (80-85%)
7-8) 1 Back Squat (85-90%)
Conditioning
“Karen”
For Time:
150 Wall Balls (20/14)
*Compare to 4/21/22
Post-WOD Cooldown
2:00 Saddle Pose AND/OR 1:00/1:00 Couch Stretch
2:00 Foam Roll Quads
OPTIONAL Murph Prep (10-15 min)
4 Rounds – rest 1:00 b/t each round
10 Pull-Ups
20 Push-Ups
*FX: 6 Rounds of 5 Pull-Ups, 10 Push-Ups
Keep in mind
Tuesday WOD: Rope Climbs
Thursday WOD: Toes to Bar