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May 2nd WOD


Skill:

Put all those skills to use and get those Pull ups, or Bar Muscle ups!!!

If you can not get the skill, continue to work on the negatives

OR

Bench Press 4x10 @ 50% of 1 RM

Conditioning:

5min Amrap 12 Thrusters (95/65) (75/55) 4 Pull ups

Rest 2 min

5min AMRAP 8 Thrusters (105/75) 4 Pull ups


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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)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)