Wednesday May 22nd, 2019

Strength A1. Barbell Strict Press 4-4-3-3-2

Skill: A2 Barbell Rows Rev Grip 5x10

WOD:Complete Ladder for time

5-4-3-2-1*

Deadlifts 225/155

*400M Run with a plate 25/15

L2: 185/125

L1: 155/95

Tuesday May 21st, 2019

Skill: Every :90 complete: 2 Clean Hi Pulls+ 2 Hang Squat Cleans+ 1 Thrusterx5

WOD:EMOM 10

Min 1: 5 Dumbbell Squat Clean Each arm 35/20

Min 2: 30 KB Crunch Tucks 35/26

L2: 30/15

L1: 20/10

Monday May 20th, 2019

Strength: A. BB Split Lunge (each leg) 10-10-8-8

B1. 3x12 DB Step Ups Each Leg

B2. 3x10 Barbell Inv Good Morning Each leg

WOD:3 rounds each for time: rest 2 min x3

5-7-9

KBS Russian Swing 70/53

Hand Stand Push-ups

L2: 53/35, Pike Pushups

L1: 44/26, Push Press 75/55

Sunday May 19th, 2019

Skill: C2B Pull Ups

Drill:Coach Decide on skill work to achieve these pullups

WOD:For Time: complete 5 rounds

1-5 C2B Pullups

10 Hang Power Snatch 105/75

200 foot Farmers Carry 53/35

L2: 95/65, Kipping Pullups

L1: 75/45,3-5 Burpee pullups

Friday May 17th, 2019

Strength: Every :90x5 8-7-6-5-4 Sumo Deadlifts15

WOD info:The Steel "Separator" 1/12 Steel Series-10 MIN TIME CAP (compare score to Sept 9th Last Year)

12 Deficit HSPU 3"

15 Back Squats 185/125

9 Bar Facing Burpees

9 Deficit HSPU 3"

15 Front Squats 135/959

Bar Facing Burpees

6 Deficit HSPU 3"

15 OH Squats 95/65

9 Bar Facing Burpees

L2: 135/95, 115/75, 75/45, Hand Stand Pushups No Deficit

L1: 115/75, 95/65, 65/35, DB Push-Press 30/20

Thursday May 16th, 2019

A.Clean and Jerk 5x3

B. Front Squats 4x4

WOD: 10 min AMRAP

5 Bar Muscle Ups

10 DB Snatch (5 each arm then switch to other) 50/35

Bike :30

L2: Assisted Bar MU, 40/25

L1: Burpee Pullups, 35/20

Wednesday May 15th, 2019

Strength

A1. Barbell Bench Press 4-4-3-3-2

Skill:

A2 Barbell Rows Regular Grip 5x10

WOD: Complete Ladder for time

20-18-16-14*

Wall Balls 20/14

*30 Double Unders

L2: 15 Double Under

L1: Singles, 16/10

Tuesday May 14th, 2019

Skill:

Every :90 complete:

2 Snatch RDL+ 2 Hang Snatch+ 1 Overhead Squat

WOD:

EMOM 10

Min 1: 7 Dumbbell Clean + Split Jerks 40/25

Min 2:30 Plate Russian Twist

L2: 35/20

L1: 25/15

Monday May 13th, 2019

Strength:

A. BB Hip Ext From Bench 10-10-8-8

B1. 3x16 DB Suitcase Squats

B2. 3x12 DB RDL Toes on Plate

WOD:3 Rounds for time:

10 BB Thrusters 95/65

10 Burpee Box Jump Overs 24/20

L2: 75/55

L1: 65/45, Box Step Overs