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.

Silvers WOD 5/2/16

Skill: Push Press 2rm
WOD: 10-9-8-7-6-5-4-3-2-1
Burpees (sub to a box)
Wall Balls
Sit Ups (sub-knee raises off box)
After every EVEN round shuttle sprint on the turf

Strength: Deadlift 5 x 1 @90% of 1RM

Take 20 – 25 minutes

WOD:

15. 10. 5. of

hang power snatch 115#/75# RX+ 135#/95#

Box jumps 24”20”

Strict chin ups (bands > rogue bars > ring rows)

A) Snatch Complex; E2MOM x 10min (5 sets at 75-85% of 1rm Snatch)

(Snatch high pull, 3 second decent to the top of the knee, pause one second, then Hang Snatch, drop the bar, then 1 full Snatch.)

B) CF Metcon

Strength: Back Squat 5 x 5 @85% of 5RM

20 ish minutes

WOD:

10 dynamic crossover push ups (use 1, 45# bumper)

10 goblet lunges R 70#/53#

10 dips (ring or stands)

10 goblet lunges L