Skill: Deadlift 5X2 @ 65-75%

WOD: 20 min AMRAP Partner WOD 1:1 Each Partner does a full round

3 Rope Up/Downs+Knee Raises

6 SDHP 70/53

12 Cal Row

Congratulations to Jess W. on her first rope climb! 

A) Complex; (Clean, Hang Clean, Jerk). Find heaviest of the day.

B) CF Metcon

C) 20 Ring Muscle ups for time

Skill: Get Up Sit Ups & Turkish Get Ups

Spend 15 – 20 minutes…

working first on the Get Up Sit Up https://vimeo.com/3268306 as an assistance drill and then

Workout of the day - Wednesday, May 4, 2016

Warm Up:
400 M Jog then 2 Rounds of
5 Squats --> Crab Walk
5 Push Ups --> Walking Lunges
5 KB Swings --> Bear Crawl

Skill: Front Squat 1RM (or 5 RM)

WOD:  6 min AMRAP

100 m run

8 wall balls 20/14

Strength: Press 5 x 3 @90% of 3RM

15 ish minutes

WOD:

w/ a partner @1:1

50 m sprint (outside)

7 front squats @ bodweight m / 75% bw f (no racks)

50 m sprint

4 rds ea for partner time

Skill: Hang Power Clean

WOD: 12 Min AMRAP
250 m row
10 pull ups (sub Rogue Bar/ Ring Rows)
5 ball slams
5 deadlifts @ 50% of 1rm DL


Score: HPC weight and rounds + reps

A) 12min (3rds) E4MOM; 400m run, 10 HSPU (score is either rounds completed, or time you finish round 3)

B) CF Metcon

C) Not for time: 50 ghd sit ups, then spend about 7min on handstand holds /walking.