5.12.22- Thursday

By May 11, 2022WOD

SPEAKEASYCROSSFIT

STRENGTH

  • Pull-Ups (10/5/5/3/3/3)

Start with a bodyweight or modified pullup variation for your set of 10. As you work through round and reps decrease, try to increase the difficulty of the movement, (add weight, decrease banded assistance, etc) ultimately finishing with a max weighted set of 3 reps or max difficulty 3 rep variation or your pull.

METCON

  • For time:
    10/20/30/40/50 Abmat situps
    10/8/6/4/2 Squat Cleans *increasing weight each round

    • 95/65
      135/95
      155/105
      185/135
      205/155

SPEAKEASYENDURE

  • MURPH PREP:
    6 x 800m Runs
    Rest 1:20 between efforts

    • Odd Rounds- No Vest
      Even Rounds- Vest

Leave a Reply