Workouts for 5/13-5/18/2019

Monday, May 13

STRENGTH

Superset:
3x15 Deadlift
10 Pull-ups (Fit: Banded/20 Ring Rows)

VENTILATION / PLUMBING

3 Rounds For Time:
20 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)
20 DB Snatches (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
20 DB Goblet Squats (Fit: 35/20#, RX: 50/35#, FB: 70/50#)


Tuesday, May 14

STRENGTH

Superset:
3x15 Bench Press
20 Push-ups (Fit: Knee/Box Push-ups)

VENTILATION / PLUMBING

"Annie" (50-40-30-20-10):
Double-Unders (Fit: 2x Single-Unders/1x Penguin Claps)
Sit-ups


Wednesday, May 15

VENTILATION / PLUMBING

25 Minute AMRAP:
400m Run
2 Rope Climbs (Fit: 6 Rope Climb Progressions)
25 Russian KB Swings (Fit: 44/26#, RX: 53/35#, FB: 62-70/44-53#)
25 Slamballs (Fit: 30-35/20-25#, RX: 40/30-35, FB: 50/40#)


Thursday, May 16

STRENGTH

Superset:
3x15 Front Squat
30 Walking Lunges

VENTILATION / PLUMBING

4 Rounds For Time:
15 Toes-2-Bar (Fit: Hanging Knee Raises)
15 Dumbbell Thrusters (Fit: 25/15#, RX: 35/20#, FB: 50/35#)


Friday, May 17

VENTILATION / PLUMBING

25 Minute AMRAP:
Buy-in - 800m Run

In Remaining Time:
5 Clean and Jerks (Fit: 95/65#, RX: 135/95#, FB: 155/105#)
10 Burpees Over Bar (Fit: Bodybuilders)
15 Deadlifts (Fit: 95/65#, RX: 135/95#, FB: 155/105#)


Saturday, May 18

PARTNER WOD

4 Rounds For Time (30 Minute Time-cap):
30 Snatches (Fit: 75/55#, RX: 95/65#, FB: 115/85#)
30 Pull-ups (Fit: Banded/2x Ring Rows, RX: Kipping, FB: C2B)
1000m Row