May 2018

Tri-Modal Conditioning, Long- Duration

“Regional 2017 WOD 3”
For time,
80-foot overhead lunge
80 double-unders
40 wall-balls
8 rope climbs
40 wall-balls
80 double-unders
80-foot overhead lunge

Weightlifting Strength Developm Progressive Series- Week 1 of 12

Front or Back Squat:
Load:
Set1:5×59%
Set2:5×68%
Set3:MEx77%

Monostructural Conditioning, Long-Duration

“Tempo Row”
For time, in teams of 3:
7000-meter row (3 men)
6000-meter row (3 women)

Monostructural/Gymnastics Conditioning, Long-Duration

“Full Murph”
For time,
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Weightlifting / Gymnastic Conditioning, Long Duration

In teams of 2,
5 Rounds for Time,
8 Muscle-Ups
6 Thrusters
1 100-M Farmer Carry
All work divided

Weightlifting Strength Develop. Hypertrophy Phase: Wk. 6 of 6

Work up to a heavy single on:
Conventional or Sumo Deadlift

Monostructural Conditioning, Long Duration

“Can You Run”
AMRAP 20:
100 Meter Run
40 Meter Backwards Walk

Gymnastics Skill / Strength Development: Pull-ups

EMOM 10:

Level 1:
Assisted Options,
:40 of work :20 of rest

Tri-Modal Conditioning, Mid Duration

“Jamie 2018”
3 Round for Time:
3 Wall Walks
7 Hang Squat Snatch
15/12 Cal Row
1:00 Minute Rest

Monostructural / Gymnastics Conditioning, Long-Duration

“Murph Intervals”
AMRAP 20:
100-meter run
5 pull-ups
10 push-ups
15 air squats
Rest 1:1