Strength: Close Grip Bench 3, 3, 3, 3, 3

Take 18-20 mins to build to your heaviest 3

WOD:

6 ring dips (scale to dip stands > ds w/ bands > boxes)

Workout of the day - Wednesday, April 27, 2016

Warm Up:
5 minute AMRAP at warm up pace
10 Sit Ups
5 Super Slow Squats
10 Superman
50 yard Sprint

Skill: Dead Bugs / Good Mornings / Tea Pots

3 RNFT of

45 s 4 way dead bugs (scales are contra lateral > unilateral > dead bug hold)

20 banded good mornings (sub light bar if needed)

15 R, 15 L Standing teapot kb/db

A) 10 rounds for time; 10 cal row, 1 Rope Climb

B) 21min e3mom; 200m run 10 burpees to target (pull up bar, or ring 6” over your standing reach).

Oly: 6 x 2 @80% 1RM PS

WOD:

Pendlay rows 135#/95# max reps in 30 s

rest 30 s

Lateral burpee box jumps 24”/20” max reps in 30 s

Rest 30 s

Hang power snatch max reps in 30 s

Rest 30 s

Workout of the day - Monday, April 25, 2016

Warm Up:
100 M Jog
3 x through of:
10 Squats --> Broad Jumps
10 Plank Up Downs --> Spiderman Stretch

A) Snatch: 16min E2MOM; 2 snatches, starting @ 50%, go up 5% each round (ends @ 85%)

B) Amanda: 9-7-5 Ring Muscle ups / Full Snatch (135/95)

C) Accumulate 2min L-Sit hold (and variation)

Strength: Back Squat 5 x 3 @90% of 3RM

WOD:

3 Push jerks 165#/115# RX+ 185/135 (no racks)

6 strict pull ups (scale is partials, banded, rogue bar or ring rows– no kipping)

3 broad jumps 6’m/5f’ min (fyi mat is 4’ x 6’)

A) Back Squat; find a heavy double for the day (2RM)

B) CF Metcon

C) 5 sets of max HSPU, max hollow rocks (score each total separate)