A) CF Metcon

B) 3 rounds NFT; max deadbug hold, max nose to wall hs hold, max flexed arm hang (chin up grip, chin over bar hold)

Strength/Skill:

Death by HSPU

Workout begins with Strict HSPU

EMOM increase work load by 1 rep until failure

Rest 1 minute

Continue using kipping HSPU until failure

Scaling:

Skill: Thruster 3 RM (from rack) Sub dumbbells for people that cannot get front rack

WOD: FOR TIME
21-15-9
DB Thrusters 25-35/15-20
Pull Ups (Sub ring rows)
50 m sprint in between rounds (2x down and back on turf)

A) Snatch; EMOM for 15minutes

1 rep at 65%

1 rep at 70%

1 rep at 75%

1 rep at 80%

1 rep at 85%

1 rep at 70%

1 rep at 75%

1 rep at 80%

1 rep at 85%

Workout of the day - Wednesday, May 25, 2016

Warm Up:
Tabata x4 of
-Sit Ups
-Squats
-Running
-Burpees


Skill: Perfect Push Ups & Pull Ups

WOD:

Strength/Skill:

15 minutes to establish a 5RM Deadlift

WOD: (PUSH)

5 RFT

200m run

5 Bar Muscle-Ups

5 Power Snatches 155/105

5 Burpee Box Jump-Overs 24/20

(20 minute cap)

Skill: Deadlift 3rm Take 15-20 min to find 3rm

WOD: "I work, You rest!"

Partner AMRAP - 12 min

150 m row

10 burpees

10 American Swings

10 weighted step ups (10 each side)

Skill: KB/DB Hang Power Snatch
15 min to review movement and go through to get to heaviest 5 on each side

WOD: 5 min AMRAP
10 Burpees
50 m Farmers Carry Down/Back 53/35
2 min rest
5 min AMRAP
5 burpees