WOD
Tuesday 05.17.2016
WDO | Tuesday 05.17.2016
Strength
Bench Press
5×6
climbing
WOD
5RFT
10 floor press 115/75
20 floor wipers 115/75
300 m run
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Strength
Bench Press
5×6
climbing
WOD
5RFT
10 floor press 115/75
20 floor wipers 115/75
300 m run
Strength
Back squat
5@65%
4@75%
3@80%
2@99%
1@95%
6@80%
WOD
4 – 3:00 rds
Cindy
5 pull ups
10 push ups
15 squats
Rest 1:30 between rds, pick up where you left off! Score is total rounds!
Strength
Push press
5×3 climbing
WOD
Teams of 3
AMRAP 15
Row 15 cal
10
Shoulder to overhead 115/75
For time
Run 800
50 Russian KB swings 53/35
100 dubs
Run 1 mile
100 dubs
50 Russian KB swing
Run 800
Strength
4 sets
20 alt reverse lunges holding KBs
15 v up sit ups
WOD
Amrap15
15 wallballs 20/14
10 toe to bar
5 burpees
Strength
Clean grip deadlift with 2 position pause!
5×3
Pause :02 just below knee, and :02 at mid thigh!
WOD
10 sets every :90 for 15:00
-5 hang power cleans
-10 HR push ups
* pick a weight for HPC that can be done unbroken, and will be a challenge during the later rounds
Finisher
2 rds
15 supinated ring row
:60 hollow hold
Olympic
Every 2:00 for 20:00
10 sets
1- hang snatch
1- snatch
WOD
5RFT
5 shoulder to overhead 155/105
40 lateral bar hops
Strength
Back squat
5@65%
4@75%
3@80%
2@85%
1@90%
8@ 75-80%
WOD
Teams of 2
Complete 5 rds each
Row 250/200
5 front squat 155/105
7 toe to bar
WOD
6 5:00 rds
15 box jumps 30/24
400m run
15 Wallballs 20/14 11’/10′ targets
* rest for remainder of the 5:00
MOBILITY
Tuesday 5/3
Olympic
20 min
Build to 1RM
Power clean
WOD
15-12-9
Power snatch 95/65
Lat burpees
Thruster 95/65
Pull ups