WORKOUT OF THE DAY
May 16

Partner WOD:

In teams of 2, for time:

50 HSPU – Partner holds locked-out Deadlift (225/155#)
50 Deadlifts – Partner holds Handstand
50 Over-the-Bar Burpees

May 15

NOTE: Friday’s 12:00pm and 5:00pm WODs will be held Open Gym-style. Be nice to Christine Robinson, who has graciously agreed to staff the gym in our absence! 

Skill Work:
15 minutes open skill work

Conditioning:
For time:
5 Rounds:
400m Run

1:1 Work/Rest

May 14

Strength:
Squat Clean & Jerk: 15 minutes to establish 1RM

Conditioning:
For time:
6 Power Snatches (135/95#)
6 Squat Snatches
6 Power Clean & Jerks
6 Squat Clean & Jerks
6 Clusters

May 13

Strength:
Single Arm Bent Over KB Rows: 5 x 8

Conditioning:
12 min AMRAP, in teams of 2, follow the leader style:
250m Row
10 KB Swings (32/24kg)
10 Box Jumps (24/20″)

May 12

Strength/Gymnastics:
Weighted Ring Dips: 10 x 1

Ring Dips: 3 x Max Effort

Conditioning:
10 Rounds, for time:
5 T2B
10 Push-ups
30 DUs

May 11

Strength:
Back Squat: 3-3-3-3-3

Conditioning:
10 min AMRAP:
5 Hang Power Cleans (135/95#)
10 Back Squats
5 Over-the-Bar Burpees

May 9

Partner WOD:

A. 10 min to establish 1RM Thruster

B. 4 Rounds:

40 KB swings (32/24kg)
30 Thrusters (95/65#)
20 Pull-ups
400m Run

May 8

Skill Work:
10 minutes open skill work

Conditioning:
5 Min AMRAP:
10 Burpee Box Jumps (24/20″)
5 Deadlifts (225/155)

Rest 5 Min

5 Min AMRAP:
Max Calorie Row

Rest 5 Min

5 Min AMRAP:
10 Deadlifts (185/125)
5 Bar Facing Burpees

May 7

Strength:
Every 2 minutes for 10 minutes:
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch*
*Full Squat Snatch

Conditioning:
3RFT:
400m Run
20 Power Cleans (95/65#)
10 Overhead Squats
5 Strict HSPU

May 6

Gymnastics:
4 Sets: 3 strict T2B + 5 kipping T2B

3 Sets: 1 min weighted plank hold (45/25#)

Conditioning:
800m Run
50 Sit-ups
400m Run
50 Sit-ups
800m Run

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