Week of 5/2 - 5/7

Monday 4/25

A. Squat - 5x5 @ 135-185-225-245-265-285-305

B. OH Press - 5x5 @ 45-75-110-120-130-145-155(x4)

C. BB Rows - 5x5 @ 135-155-175-200-220

D. EMOM for 15 min

3 HPC - (135-145) 155-165-175-185-195 @ 3 min each (no misses)

5 Standing Ab Wheel for 6 min (30 reps) then 3 for 6 min (18 reps), then 1 for 3 min (3 reps) - 51 total in WOD + 3-3 in warm-up sets

Wednesday 5/4

A. BS - 4 x 5 @ 135-185-225-245-265-265

B. Bench Press - 4 x 5 @ 45-95-115-135-150-165-180-195

C. DL - 4 x 5 @ (135-225-275) 315-355-395-440

D1. Wtd PUs - 5 x 5 @ 55#

D2. 20 Hollow Rocks 

D3. OH Box Step-ups - 5 x 10 steps @ 65#

Rest 1-2 min b/t rounds

Friday 5/6

A. BS - 5-5-5-5-3-8 @ 135-185-225-235-255-275-295-315-270

B. OH Press - 5-5-5-5-3-8 @ 110-120-130-145-155(f)-135(5)-125

C. Row - 5-5-5-5-3-8 @ 135-160-185-205-225-175

D. 5 rounds at Z1 of

3-5 Bar MUs

FC - 85# x 1 lap

10 Windmills/Side - 70#

Rest 1-2 min