WODs
 | Sun, May 1 2022 |  |
| Deadlifts - Work to a Heavy 5 | CandJ Complex | 20220430 MetCon | May Burpee 1800 Challenege | Walk-Hike (for distance) |
Deadlifts - Work to a Heavy 5
(Weight)
Starting at 25%, work to a Heavy set of 5
Increasing by 10-20# per round.
Minimum of 10 sets of 5
| Duane | 325 Rx | (45-75-95–125-155-175-195-225-245-275-305-325)x5 | | Sarah | 205 Rx | (65-85-95-105-115-125-135145-155-165-175-185-195)x5 |
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CandJ Complex
(Weight)
Warm Up from Empty bar to 50% before starting:
then,
C&J Complex (Full Clean + Hang Clean + Split Jerk)
Set #1, 0:00 – 50% of 1RM CJ
Set #2, 2:00 – 60% of 1RM CJ
Set #3, 4:00 – 67% of 1RM CJ
Set #4, 6:00 – 73% of 1RM CJ
Set #5, 8:00 – 78% of 1RM CJ
Set #6, 10:00 – Athlete’s choice, push upward
Set #7, 12:00 – Athlete’s choice, push upward
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20220430 MetCon
(Reps)
14 Minute AMRAP
2-4-6-8-10-12-Etc.
Power Cleans (115/75)
Box Step-ups(24”/20”)
DB Snatch (50/35)
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May Burpee 1800 Challenege
(Reps)
Complete at a minimum, 60 Burpees per day, totaling 1800 calories in May
Example:
Do a burpee EVERY TIME you hear the word “Thunder” in AC/DC’s hit song Thunderstruck. Fun fact, the word “Thunder” is used a total of 33 times in that song at varying speeds throughout. ⚡️
Planned: Sat,May28,2022 Fri,May27,2022 Thu,May26,2022 Wed,May25,2022 Tue,May24,2022 Mon,May23,2022 Sun,May22,2022 Sat,May21,2022 Fri,May20,2022 Thu,May19,2022 Wed,May18,2022 Tue,May17,2022
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Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Tue,Sep16,2025 Mon,Sep15,2025 Sun,Sep14,2025 Tue,Sep9,2025 Sun,Sep7,2025 Mon,Sep1,2025 Sun,Aug31,2025 Sun,Aug24,2025 Sun,Aug17,2025 Tue,Jul22,2025 Wed,Jul9,2025 Wed,Jun25,2025
| Duane | 3.47 miles Rx | Chattahoochee River Trail | | Sarah | 3.7 miles Rx | Chattahoochee River Trail |
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