A) E2MOM x 10min (5rds); 3 bar MU, 7 TTB

B) CF Metcon

C) 25 GHD sit ups, 25’ HS walk x 3rds not for time

Thursday 5/19 “Liddle Kalsu”
Strength:  Weighted step ups DB 8, 8, 8, 8 * lunges?
*90 degree knee angle/thigh parallel for step height
BB Floor press 5, 5, 5, 5  Bench press?
Take 20 minutes and perform as a super set w/ 2 min rest between

Workout of the day - Wednesday, May 18, 2016

Warm Up:
KIDS CHOICE Mixed Tabata!!
Kids choose 8 different movements for their warm up


Skill: Review WOD Movements

WOD:
In 8 minutes perform:
400 M Run

Skill: Rope Climbing

5ish minutes of instruction/review of technique/options

E90s for 12 minutes (8 rounds)

1 legless rope climb (subs: 1 rope climb> 1 rope climb halfway up> 2, up/down + knee up> 2

up/downs)

Skill: Thruster 2 RM
Take 15 min to work up to a heavy 2

WOD:
12 min AMRAP
5 Goblet Squat
7 Heavy Ball Slams
9 Push Ups
Every 2 min - 15 Jump Ropes
Score: Thruster 2 rm and rounds and reps

Skill: Push Press 5 X 3 @ 82.5-90% of last week’s strict press 1 rm (if they did a 5rm, find what 1rm would be and use % off that)

WOD: 4 RFT

Buy in: 25 wall balls 20/14

10 alt front rack lunges (not walking)

A) 3RM Power Snatch

B) Regionals Event 7

21 Thrusters (95/65)

3 Legless rope climbs

15 Thrusters

2 Legless rope climbs

9 Thrusters

1 Legless rope climb

For Time

Strength:  Deadlift
1 rep every 30 sec for 15 minutes @70­- 80% of your 1RM
you may start at 70% and add in small increments if you are able

WOD:
3 GTO 155#/105#  RX+ 185/135
12 reps OH walking lunges 45#/25# plate
24 Russian twists