Wednesday 5/11/16

Skill/Strength:
Every 2:00 for 10:00 (5 sets)
1 high hang clean+1 hang clean + clean
* add weight each set

Conditioning:
AMRAP in 4:00
5 power clean 185/135
15 wall ball 20/14 10ft/9ft

Rest 2:00 then..

AMRAP in 4:00
7 power clean 165/115
15 wall ball

Rest 2:00 then…

AMRAP in 4:00
9 power Clean135/95
15 wall Ball

Tuesday 5/10/16

Warm up:
2x with barbell
2 muscle snatch
2 behind the neck push press
2 OHS
2 snatch balance
2 power snatch

Strength:
OTM 5:00
5 Power Snatch
*Choose a weight you can touch and go with perfect form

Conditioning:
4 sets of 3:00 rounds
Rest 2:00 between rounds

10 Box jump
20 kb swing 53/35
Max reps OHS 115/75
* Score each round with number of OHS
* Scale weight accordingly

Monday 5/9/16

**Chris Kyle Memorial WOD will be on Friday and we will have a 6pm!
All drop in money on Friday will be donated to the memorial. 

Warm up:
2x with barbell
5 good morning
5 front lunges each leg
5 stiff leg deadlift
5 back squat

Mobility:
1:00 squat hold
1:00 couch stretch each side

Strength:
Back Squat
Set 1: 5@ 65%
Set 2: 4 @70%
Set 3: 3 @ 75%
Set 4: 2 @ 80%
Set 5: 1 @ 85%

Conditioning:
For Time:
400 m run
21 hang power clean 135/95
400m run
15 hang power clean
400m run
9 hang power clean
** Every time you set the bar down… 200m run penalty

Saturday 5/7/16

Teams of 2:

15 min cap

50 pull up /ring row

50 box jump 24/20

50 kbs 53/35

50DL 135/95

50 hang power clean135/95

50 front squat 135/95

Burpee over bar on time remaining

* split reps however

Rest 5:00

50 Burpee over bar

50 front squat

50 hang power clean135/95

50 DL 135/95

50 kbs 53/35

50 box jump 24/20

Pull ups in time remaining

Score is # burpees and pull ups

Friday 5/6/16

Warm Up:

2 rounds - 1:00 rest between rounds

:20 easy single unders

7 spiderman stretch each side

:20 faster single unders

7 push up

:20 fast single unders

7 BB press w/ pause at the top

:20 fast single unders

7 front squat pause at the bottom

Strength:

5 sets- As heavy as possible

Same weight across

5 push press

5 front squat

5 thruster

Rest 2-3 minutes between sets

**no dropping the bar until all 15 reps are completed

Conditioning:

Tabata mash up

Thursday 5/5/16

OTM 10:00

even: 8 pistols (4/4)

odd: 3 wall walks

Conditioning:

AMRAP 10;00

200m run

11 burpee

21 wall ball

Wednesday 5/4/16

Strength/Skill:
Not For Time
20-15-10-5
TnG Deadlift
-add weight each set
5-10-15-20
HSPU

Conditioning:
5 rounds
20 DB snatch 50/35
30 double unders