Tues 5.21.19
EMOM, 5 round (10 min) Min 1: 15 Banded KBS (eye Level) Min 2: 5 Broad Jumps Warm up the Deadlift 2 Min AMRAP (5
May 20, 2019
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EMOM, 5 round (10 min) Min 1: 15 Banded KBS (eye Level) Min 2: 5 Broad Jumps Warm up the Deadlift 2 Min AMRAP (5
Complex, 6×1 Clean + 3 Front Squats + Squat Clean = 1 Every 2 min 25 Min Chipper 100 Wall Balls (20/14) 75 HRPU 50
BodyBuilding Circuit, 5 rd, EMOM Min 1: 10 Each DB Alt Front Raise Min 2: 10 Each DB Alt Biceo Curl Min 3: 12 DB
Snatch Complex Semi Squat Snatch + Squat Snatch + 2 OHS = 1 7×1, every 90sec Partner WOD, 5rds each (alt rds), 25 min cap
Part A: 12 Min Ladder 3 min worth of planks then with rest of time complete 12/8 Cal Row 5 Push Ups (add 5 every
Bench Press, 4 x 8-10 Every 90s Progressive Overload Pendaly (bentover) Row, 4 x 3-5 Every 90s Progressive Overload 10 Min Ladder 2-4–6-8-10-12…Hang Power Cleans
Back Squat, 7×5, 65-75% Every 90s WOD: 15RFT, 20 min cap 9 Deadlifts (135/95) 6 Lateral Bar over burpees 3 S2O (135/95) (FB 155/105)
EMOM, 5 Rounds (10 minutes) Even Minutes: 15 Banded Russian KB Swings Odd Minutes: 1-2 Deadlifts @ 90% For Time 40/28 Calories on the Bike