WORKOUT OF THE DAY
May 6

Skill Work:
15 minutes of GOAT work. Use this time to work on stuff you suck at.

Conditioning:
20 minute EMOTM: Death by…
Alternating DB Snatch (50/30#)
Burpees

With a continuously running clock, perform 1 alternating DB snatch (aka 1 rep each arm) and 1 burpee the first minute, 2 alternating DB snatches (aka 2 reps each arm) and 2 buprees  the second minute, 3 alternating DB snatches and 3 burpees on the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Cinco de Mayo!

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

Conditioning:
For time:
30 Box Jumps (24/20″)
5 Rounds, “Cindy”
30 Box Jumps
5 Rounds, “Cindy”
30 Box Jumps

“Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

Hero WOD: DT

Skill:
Clean & Jerk

Hero WOD: “DT”
Five rounds, for time:
12 Deadlifts (155/105#)
9 Hang Power Clean
6 Push Jerk

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

May 2

Strength:
Floor Press: 3 x 5

Ring Dips: 3 x Max Effort

GHD Sit-ups: 2 x 15

Conditioning:
5 Rounds:
250m Row: 1:1 work/rest

May 1!

Strength:
DB Strict Press: 8-8-8-8

Conditioning:
5 min EMOTM:
10 Burpees
7 Hollowrocks

Then:

5 min EMOTM:
5 HSPU
10 Box Jumps (24/20″)

Buy Out:
30 Pull-ups

April 30

Strength:
Chin-ups: 3 x Max Effort

Conditioning:
5FT:
10 SDLHP (95/65#)
20 Wallballs

April 29

Strength:
Front Squat: 3-3-3-3-3 @ 75-80%

Conditioning:
12 min AMRAP:
5 Toes-to-Bar
10 Push-ups
30 Double-Unders

April 28

Strength:
15 min to establish 3RM Power Clean

Conditioning:
2 Rounds, for time:
800m Run
15 Clean & Jerk (135/95#)

HERO WOD: “JACK”

Hero WOD:

Jack
20 min AMRAP:
10 Push Press (115/75#)
10 KB Swings (24/20kg)
10 Box jumps (24/20″)

April 25

Strength:
Floor Press: 5-5-5-5-5-5-5

Conditioning:
Tabata:
HR Push-ups
Russian Twists
Box Jump Overs
Sit-ups

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