WC 23rd May 2022

Monday 

 

Push Press 1RM 

 

Split Jerk 1RM

 

E5MOM 15 mins (3 sets)

1000m Bike Erg + 500m Ski 

Then 

E5MOM 15 mins (3 sets)

35/25 Calorie Echo + 500m Row 

(Total work 30 mins)

 

Tuesday 

 

Clean 1RM 

(15-20 mins)

 

“DT”

5RFT:

12 Deadlifts 70/47.5kg

9 Hang Power clean 70/47.5kg

6 Push Jerks 70/47.5kg

(Timecap 18)

 

Wednesday

 

Back Squat 1RM

 

“Kelly”

5RFT:

400m Run

30 Box jumps 24/20”

30 Wall balls 9/6kg

(Timecap 30)

 

Thursday 

 

Strict Pull Up 1RM 

 

“Heavy Helen”

3RFT:

400m Run

21 KBS 32/24kg

12 C2B Pull Ups 

(Timecap 15)

 

Rest 5 mins 

 

“Heavy Jackie”

For time:

1000m Row

50 Thrusters 35/25kg

30 Pull Ups

(Timecap 15)

 

Friday

 

Overhead Squat 3RM

 

Snatch 1RM

 

For time:

2000m Row or 2000m Ski

 

Saturday

 

Clean 1RM

 

“Mini Murph “

For time:

800m Run

50 Pull Ups

100 Push Ups

150 Air squats

800m Run

(Timecap 20)

 

Scaled – partition reps as needed

Rxd – Complete as prescribed

 

Sunday

 

Bench Press 1RM

 

“Lynne”

5 rounds for max reps:

Benchpress (Bodyweight)

Strict Pull ups

Note: no time component rest as needed

(Timecap 15)

 

“Annie”

For time:

50-40-30-20-10

Double unders

Ab mat sit ups

(Timecap 12)