Wednesday, May 2, 2018

Warm-up:

2 rounds for time

  • Burpee
  • 10 Walking Lunges
  • 10/7 cal. Row – 10/7 cal. Ride – 175 m. Run – 125 reps Jump Rope
  • 5 Wall Balls 20/14

 

Skill/Strength:

Snatch 5×2 @ 85% 1RM – EMOM

 

MetCon:

5 rounds for time

RX+

  • 21 Wall Balls 20/14
  • 15 cal, Row/Ride – alternate
  • 9 Ring Dips

RX

  • 21 Wall Balls 20/14
  • 15 cal, Row/Ride – alternate
  • 9 Matador Dips

Fitness/Recovery

  • 21 Wall Balls 14/8
  • 15 cal, Row/Ride – alternate

Tuesday, May 1, 2018

Warm-up:

5 minute AMRAP of: 

  • 20 Double-unders / 60 Single-unders
  • 5 Burpee
  • 10 Box Jump 20/16

 

Skill/Strength:

Front Squat

5×5 @ 70% 1RM

 

MetCon:

3 rounds for time

RX+

  • 5 Overhead Squat 115/73
  • 10 Sumo Deadlift High Pull 115/73
  • 15 Ball Slam 30/20

RX

  • 5 Overhead Squat 95/63
  • 10 Sumo Deadlift High Pull 95/63
  • 15 Ball Slam 30/20

Fitness/Recovery

  • 5 Overhead Squat 45/33
  • 10 Sumo Deadlift High Pull 45/33
  • 15 Ball Slam 20/8