May 3rd WOD
Strength:
Back Squat. Take 90% of 1RM
1x5@60%.
1x3@70%.
1x2@80%.
1x2@90%.
1x1@95%
Front Squat
1x4 @ 65%
1x4@75%
1x4@85 %
Conditioning:
3 Rounds
10 Thrusters (135/95) (115/75)
15 Pull-Ups.
200m Run
Strength:
Back Squat. Take 90% of 1RM
1x5@60%.
1x3@70%.
1x2@80%.
1x2@90%.
1x1@95%
Front Squat
1x4 @ 65%
1x4@75%
1x4@85 %
Conditioning:
3 Rounds
10 Thrusters (135/95) (115/75)
15 Pull-Ups.
200m Run
Buy-in: 400m Then, 100 alternating DB snatches 50/35 lbs 100 Alt DB lunges 100 Weight Sit ups (45/25) 100 Push Press (95/65) 100 KBS (55/35) 100 Ring Row Cash- out: 400m
Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans
Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)