Monday - 05/02/16

Strength - Back Squat -  5 - 3 -1

WOD - AMRAP in 20 mins of:
7 Thrusters 95/65 lbs
Run, 800 m

Tuesday - 05/03/16

Strength - Bench Press 5-3-1

 

WOD - 4 rounds for time of:
21 Lunge With Med Ball Overhead
15 Medicine Ball Slams
9 Toes-to-bars

Wednesday - 05/04/16

Hero WOD - Donny
21-15-9-9-15-21 reps, for time of:
Deadlift, 225/155 lbs
Burpee

Thursday - 05/05/16

Skill Work Not timed:
3 Strict Pull-ups
3 Ring Dips
3 Chin Up (Strict)s
3 Ring Dips
3 Wide Grip Pull Ups
3 Ring Dips
3 Pull Up (Strict, Narrow, Palms In)s
3 Ring Dips
3 Mixed Grip Pull-Ups
3 Ring Dips
3 Pull-up (rings - false grip)s
3 Ring Dips

WOD - AMRAP 12 mins of:
3 Snatches, 135/105 lbs
6 Clean & Jerks, 135/105 lbs
9 Pull-ups
54 Double Unders

Friday -  05/06/16

Strength - Power Clean 5-3-1

WOD - 3 Rounds For Time
1 Rope Climbs, 15 ft
20 Wall Balls, 20/14 lbs
Run, 200 m
10 Box Jumps

Saturday -  05/07/16

10-9-8-7-6-5-4-3-2-1 reps, for time of:
American Kettlebell Swing, 1.5/1.0 pood
Goblet Squat, 1.5/1.0 pood
Push-up
Sit Up

Sunday -  05/08/16


No Classes -  Enjoy being out of the gym