WOD

May 13, 2019

05/13/2019

Weightlifting
Split Jerk (5×3)
65,70,75,75,80

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9 Minutes:
200m Run
20 Walking Lunges (BW)
10 Power Snatches (95, 65)
Sub Out:
Run – 200 Toe Taps
PS – Single DB/KB Power Snatch, 10 each arm.

May 10, 2019

05/10/2019

Weightlifting
Front/Back Squat (4×11)
5 Front Squats
7 Back Squats

4 Sets
*Work up in weight

Each set is 11 reps
Go immediately into back squat

May 9, 2019

05/09/2019

Weightlifting
Snatch Balance (5×5)
60,65,70,70,75%

Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

May 8, 2019

05/08/2019

Metcon
Metcon (AMRAP – Rounds and Reps)
"Braswell"
With a partner
40 min AMRAP
12 Burpees
9 Hang Power Cleans (95/65 lb)
18 Wall Ball Shots (20/14 lb)
200 meter MB Run 20,14
Run counts as 1 rep
Both partners run switching mb as needed

May 6, 2019

05/06/2019

Weightlifting
3 position clean (5×3)
High hang, hang, floor

50,60,65,70,75%

Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

Extra Work
Upper Back Finisher With one light band complete:
50 Banded Face Pull-aparts
50 Banded Pull-Downs
50 Banded Pull-aparts
*All without stopping

May 3, 2019

05/03/2019

Weightlifting
Overhead Squat (5×5)
60,65,70,75,75-80%

Metcon
Metcon (Time)
21 Power Snatch 95,65
6 sit ups
30 du
15 Power Snatch 115,85
9sit Ups
30 du
9 Squat Snatch 135,105
15 sit ups
30 DU
6 Squat Snatch 155,125
21 sit ups
30 du

April 30, 2019

04/30/2019

Warm-up
Foam Roll adductors + Hamstrings x 20s each then,
2 Rounds of:
10 Reverse Lunges in Place
10 Banded Goodmornings
10 X-Band Walks right + left
10 Leg Glute Bridges
Then grab a barbell and complete,
5 Muscle Snatch
4 Power Snatch
3 Overhead Squats
2 Squat Snatch
1 Squat Snatch
Rest 10-20s between movements.
Sub Out: Single Arm DBs/KBs x 2

Weightlifting
Clean Pull (5×5)
70,75,80,85,90% 1RM Clean
Slow pull to the knees, explode up VERTICALLY into triple extension and release grip. reset for next rep

Metcon
Metcon (Time)
2 Rounds:
25 Bar Facing Burpees
10 Squat Cleans (135,95)
*9:00 Cap
Sub Out:
SS – 1:1 each arm
DB/KB 1 Arm Clean + 1 Front Squat

Extra Work
3 Rounds:
12 Alternating Goblet Reverse Lunge. No Rest
12 Reverse Crunch. Rest 30s.

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