This Saturday we are holding our 2nd Annual EDCF Crawfish Boil! After a Community WOD at 10am stick around for games, beer, and of course… Crawfish! Tell your friends because everyone is invited!
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Monday 5/16
A) Every 90 seconds x 12 min (8 sets)
– 1 power clean + 1 hang (squat) clean + 1 jerk
*Start at 65% and build to something tough but sharp.
B) E3MOM x 18-21 min (6-7 sets)
– Row 15/12 cal
– 5-8 T2B
– 5-8 box jump overs (24/20”)
Tuesday 5/17
A) Back squat
EMOM x 5 min – 2 reps
*Set 1 @ 60%
*Set 2 @ 65%
*Set 3 @ 70%
*Set 4 @ 75%
*Set 5 @ 80%
R60S, then… E2MOM x 10 min – 1 rep
*Set 6 @ 85%
*Set 7 @ 85-90%
*Set 8 @ 90%
*Set 9 @ 90+%
*Set 10 @ 90+%
*Go for something new if feeling it. If not just complete a heavy single.
B) For time:
– 75 double unders
– 50 wallballs
– 25 burpees
– 50 wallballs
– 75 double unders
Wednesday 5/18
A) 3 sets:
– DB Bench press x 10-12 reps @ 2011
– R60S
– BB good mornings x 6-8 reps @ 2011
– R60S
– 30 seconds of hollow rocks
– R60S
B) Four sets of 3-minute sprints of:
“Cindy”
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score is total number of rounds completed.
Thursday 5/19
A) Every 7 minutes, for 35 minutes (5 sets):
– Run 600 Meters
– 10 Deadlifts (225/155, 185/125, 155/105, 135/95)
– 15 burpees over the barbell
*Stay at 90% pace for all sets. All
B) 2 sets (mobility):
– Foam roll whatever is tight x 90 sec
– Couch stretch x 60-90 sec/side
– Leg up on bench at 90 degrees stretch x 60-90 sec/side
Friday 5/20
A) E2MOM x 16 min
– 1 hang power snatch + 1 overhead squat + 1 (squat) snatch
B) 3 rounds not for time:
– 20 BB front rack reverse lunges (building)
– R60S
– sled drag heavy but fast walk down and back
– R60S
– 8-10 single arm DB press @ 2111
C) Not for time but consistent pace:
– 20 turkish get-ups alternating each rep AHAP
Saturday 5/21
9am Masters
10am Community WOD (bring a friend!)
11am-3pm 2nd Annual Crawfish Boil
Sunday 5/22
8am Endurance