Monday 05/01/17 

Strength:
High Hang Snatch 5x2 at 65% 1RM
Front Squat 3x3 at 75% 1RM
Stiff Legged Deadlift 3x8 at 65% 1RM

WOD: 4 rounds for time of:
21 Lunge With Med Ball Overheads 30/20#
15 Medicine Ball Slams 30/20#
9 Toes-to-bars

Tuesday - 05/02/17

WOD: Complete as many rounds as possible in 20 mins of:
7 Dumbbell Thrusters 50/35#
800M Run

Post WOD: 2 rounds for time of:
20 Alternating Leg V Ups
20 Reverse Crunches
20 Side Plank Wind Mills, 10/5 lbs

Wednesday - 05/03/17

Strength:
Halting Clean 5x2 at 80% 1RM. Execute a 3 second pause at the knee. 
Back Squat : 4x8 at 70% 1RM
Push Jerk 5x2 at 75% 1RM

WOD: Complete as many rounds as possible in 12 mins of:
3 Snatches, 135/105 lbs
6 Clean & Jerks, 135/105 lbs
9 Chest-to-bar Pull-ups
54 Double Unders

Thursday - 05/04/17

WOD: For Time Hero WOD Donny
21-15-9-9-15-21 reps
Deadlift, 225/155 lbs
Burpee

Post WOD: 2 rounds for time of:
10 Wide Grip Pull-ups
10 Handstand Push-ups
10 Back Extensions
 

Friday - 05/05/17

Snatch : 1 @ 90%, 2 @ 85%, 3 @ 80%, 3 @ 80%
2 Front Squats + 1 Split Jerk 4x1 at 85% 1RM
*Work at 80% of your 1RM Clean & Jerk. Complete 2 Front Squats + 1 Jerk per set.
Deficit Deadlift 4x5 at 60% 1RM
*Work at 65% of your 1RM Deadlift. Keep the weight consistent across the work sets

WOD: 3 rounds for time of:
1 Rope Climb
20 Wall Balls
Row, 200 m
10 Box Jumps

Saturday - 05/06/17

WOD: For time:
50 Kettlebell Swing (American)s
25 Push-ups
50 Kettlebell Clean & Jerks
25 Pull-ups
50 Goblet Squats
25 Air Squats
50 Kettlebell Russian Twists
25 AbMat Sit-ups

Sunday - 05/07/17


Open Gym 11-1PM