WOD:  Partner WOD

5 MIN IN EACH STATION – 2 MIN REST/ TRANSITION BETWEEN STATIONS

Station 1:

Partner A: AAB CALS 20/15

Partner B: Accumulate as many situps as possible

Station 2:

A) Strength: Back Squat; 3 reps @ 90% of 5RM or 80% of 1RM

E90sec x 8 rounds

B) Metcon: 7 rounds for time

7 Deadlift (225/155)

7 lateral burpee over bar

Cap 11min

A) CF SWOD

B) CF Metcon

C) 4RFT; 10 pistols, 10 box jump over (24/20)

Skill: Deadlift

E45seconds for 16 rounds (12 min)

55-60% of 1 rm OR 60-65% of their heavy 3 from 4/14

WOD: 3 rounds for time:

15 Dumbbell thrusters 25-35/10- 20

A) Oly: 2 Power cleans + 1 Jerk 10min EMOM, add weight after 2 successful rounds (power clean, drop, power clean and jerk) Start around 65% of 1rm power clean

B) Metcon: The Chief - 5 x 3min amrap, 1min rest between

Warm up: 3 rounds

30 sec Jump Squats

30 sec Push Ups

30 sec Sit Ups

Skill: Thrusters

WOD:

15-12-9

Thrusters (PVC, Body Bar or DB)

A) CF SWOD (do all sets @ 80 – 85% of 1rm power clean)

B) CF Metcon

C) Row for max meters; 10 rounds; 30sec on, 30 sec rest.

Strength: EMOM 10

Even: 6 DB Hang Power Snatch (R)

Odd: 6 DB Hang Power Snatch (L)

WOD: AMRAP 15

200 M Run

10 Box Jumps 24/20 *encourage jumps b/c we have step ups later in the week

A)    Gymnastics: 3 rounds, 15 seconds transition between exercises, no break between rounds.

1. Toes to bar; 1min AMRAP (scale knee raise, or toes to rig)

2. Pull ups; 1min AMRAP (bands ok)