Month: May 2018

Strength/Skill: 5 Round EMOM (15 minutes) min 1:  Strict Pullups, 5-8 reps min 2:  Strict HSPUs, 5-8 reps min 3:  Pistols, 1 for 1, 10

Strength/Skill: Push Press, 2-1-1-1-1-1 reps, every 90 seconds Attempt a heavy single. ** Focus: Heels down, knees out, hips back, torso upright on dip.  Arms

Strength/Skill: Front Squat, 3-2-1-1-1-1 reps, every 2 minutes Attempt a heavy single ** Focus: knees out, elbows up WOD: For Time Ladder – 20 minute

Strength/Skill: Bike Sprints Teams of 3 – 4. 5 rounds of 20 seconds for each person. ** Focus: maintain high RPM through 20 seconds. WOD:

1 Mile Run (9 laps around parking lot or 3-mile bike) 50 Hollow Rocks (at the end of your set of 5 or 10 reps,

Strength/Skill: 14 minute EMOM Even: 5 OHSs from a hang snatch (FB: from a snatch balance, off racks) Odd: 10-15 solid Hollow Rocks WOD: 2

Strength/Skill: Deadlift, 3-2-2-1-1-1 reps, every 2 minutes ** Attempt a heavy single with a flat back Focus: FLAT BACK WOD: Partner DB “DT” Part A)

Strength/Skill: 14 minute EMOM Even – Farmer’s walk, holding 1 KB/DB at side From rig to halfway and back – 2 times Odd – Single-arm

Strength/Skill: Back Squat, 5-3-3-1-1-1 reps, every 2 minutes Attempt a heavy single with your best possible form. ** Focus: knees out and chest up. Skill

Strength/Skill: DB Arnold Press, 4 x 8 Partner up and share DBs WOD: 5 RFT – 24 minute cap 50 Jump Ropes 8 Pullups (RX: