Week of May 21st - May 26th
"The reward of a thing well done is to have done it." -RWE
Monday
A. Death by Shuttle Runs (10 yds and back): Place 2 cones 10 yards apart. Every minute on the minute perform 1 shuttle run. Increase by 1 rep every minute. You are eliminated when you cannot physically continue or when you fail to maintain the pace with the clock. B. Rope climb, no feet x 15 Join and post rounds + reps of any unfinished round to beyondthewhiteboard.com | Tuesday
A. Stone Shoulder 5-5-5-5-5 reps B. Shoulder Press 5-5-5-5-5 reps C. Row 500m time trial (TT) Join and post results to beyondthewhiteboard.com |
Wednesday
For time: Three rounds of: 345 pound Deadlift, 7 reps 7 Muscle-ups then, Three rounds of: 21 Wall ball shots, 20lb ball 21 Toes-to-bar then, 100 foot Farmer carry, 100lbs 28 Burpee box jumps, 24" box 100 foot Farmer carry, 100lbs 3 Muscle-ups Join and post your results to beyondthewhiteboard.com | Thursday
Complete the following every minute for as long as possible: 20 Double-unders 1 Snatch Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute. Join and post your results to beyondthewhiteboard.com |
Friday
In teams of 2, for time: Run 800 meters 100 overhead squat (45/30#) 100 KB swing (24kg/16kg) 100 Pull up Run 800 meters (backwards) *Runs can be completed as a team but only one partner may work at a time on squats, swings, and pulls. Join and post results to beyondthewhiteboard.com | Saturday
Open Gym, 9-11am A. Begin or continue work on phase progression! B. Focused skill work where needed! C. Get ready for The Murph Memorial WOD on Monday, 9am! |