May 2nd - May 7th, 2016

Monday May 2, 2016

Strength: Deadlift 10-8-6-4-2-1


WOD: Isabel

For time:

30 Snatches, 135/95 lbs

Use 95 pounds, 65 pounds For Scaled

 

Cash Out: 800 meter Row



 

Tuesday May 3, 2016

Skill: Push Jerk 10-6-4-2


WOD: EMOM 5 Thrusters

With a continuously running clock complete 5 thrusters every minute (25 thrusters every 5 minutes).

From 0:00-5:00 use 75 lb. /35 lb.

From 5:00-10:00 use 95 lb. / 65 lb.

From 10:00-15:00 use 115 lb. / 95 lb.

 

Cash Out: 3 rounds: 15 atomic sit ups



Wednesday May 4, 2016

Skill: Pistols: 10-10-10-10


WOD: AMRAP 20 mins:

Complete as many rounds as possible in 20 mins of:

9 Chest-to-bar Pull-ups

15 Power Cleans

21 Air Squats

Run (Weighted), 20/14 lbs, 400 m

 

Cash Out: 5 EMOM Turkish Get – ups



Thursday May 5, 2016

Skill: Overhead Squat 10-10-10-10


WOD: AMRAP 15 mins:

Complete as many rounds as possible in 15 mins of:

5 Front Squats, 105/75 lbs

10 Deadlifts, 155/135 lbs

15 Box Jumps, 24/20 in

 

Cash Out: 3 x 200m run + 5 burpees



Friday May 6, 2016

Skill: WOD-ers Choice


WOD: Lifting - Push Press, Power Snatches and Clean & Jerks

Push Press 5-5-5-5-5, using heaviest weight per set

Power Snatch 5-5-5-5-5, using heaviest weight per set

Clean & Jerk 5-5-5-5-5, using heaviest weight per set

Cash Out: 5 Rounds

10 HSPU

10 Hang Snatches 95lbs /65lbs




Saturday May 7, 2016

Skill: Back Squats 5-5-3-3-1-1


WOD: For time: Partner Chipper

200m run

100 KB swings (53lbs / 35lbs)

200m run

80 burpees

200m run

60 box jumps

200m run

40 air squats

200m run

20 wallballs (20lbs / 14lbs) (10”/9”)

200m run

10 pull ups

*partners must complete runs together