A) EMOM x 5 min
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
R60S, then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
*Set 9 – 95+% x 1 rep
*Set 10 – 101+% x 1 rep (optional)
If you’re feeling it, go for it!
B) EMOM x 15 min
1: 5-10 T2B
2: 10-15 KB swings (70/53, 53/35)
3: 15-20 goblet hold reverse lunges (alternating legs)
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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
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
A) 4 sets:
– DB Bench press x 10-12 reps @ 2011
– R60S
– Weighted pull-ups x 4-6 reps
– 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.
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
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”)
A) E2MOM x 10 min – Strict Overhead Press
Set 1 – 5 reps @ 75%
Set 2 – 5 reps @ 80%
Set 3 – 4 reps @ 85%
Set 4 – 3 reps @ 90%
Set 5 – 2 reps @ 95%
B) 3 rounds for time:
– 10 Thrusters (135/95, 115/75, 95/65)
– 10 Box Jumps – SD (30/24, 24/20)
Rest until 10 min then, for time:
– Row 500 Meters
– 40 Pull-Ups
*Push pace for both of these. Make sure that all pull-ups are full range of motion.