Week 19: 9 - 13 May

Monday, 9 May

Warmup: Scap activation!

Skill: Bench Press (30 min)

5 rounds (partner-up and work from stability to instability):

5x Heavy Floor Press (count with breathing)

10x (each side) one-armed dumbbell press on inflated-ball

(To failure) banded Barbell Bench Press

3 min rest

Tuesday, 10 May

WOD: 4 RFT

30 Cal Row

25x Wall Ball

20x T2B

15x plyo lunges 

Wednesday, 11 May

WOD: 100 Burpee Pull ups

Start every 2 min with a 40m sprint

Thursday, 12 May

Skill: Turkish Getup

WOD: AMRAP (20 min)

1 KB Snatch (each side) + 1 Box jump

2 KB Snatch + 2 Box Jump

3... continue adding reps for 20 min

Friday, 13 May

WOD: 3RFT

20 Deadlifts

20 Double Unders

20 Power Cleans

20 Double Unders

20 Front Squat 

20 Double Unders

20 Push Press

20 Double Unders