WODs 4.29.19 - 5.3.19

Monday

Conditioning
"Bubba Gump"
800 Meter Run
9 Hang Power Cleans (185/125)
21 Bar-Facing Burpees

800 Meter Run
15 Hang Power Cleans (135/95)
21 Bar-Facing Burpees

800 Meter Run
21 Hang Power Cleans (115/85)
21 Bar-Facing Burpees

Tuesday

Pausing Back Squat
On the 1:30 x 6 Sets:
2 Pausing Back Squats
5 second pause in the bottom of each rep.

Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%

Power Snatch
On the 1:30 x 7 Sets:
1 Hang Power Snatch
1 Low-Hang Power Snatch

Set #1 - 60%
Set #2 - 65%
Set #3 - 70%
Set #4 - 75%
Sets #5+6+7 - Build to a heavy complex for the day.

Body Armor (A)
3 Rounds, Not for Time:
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups

* Extra Work - Body Armor (B)
3 Sets:
50% of Max Ring Muscle-Ups
50' Dumbbell Overhead Lunge (changing 25')
Rest 2:00 between sets.

Wednesday

For Time:

1000 Meter Row

40 T2B

1000 Meter Row

50 Push Ups

1000 Meter Row

150 Double Unders

Thursday

Deadlift

5-4-3-2-1 - Build to heavy

Then

Diane

21-15-9

Deadlift 225/155

Kipping HSPU

Friday

Barbell Cycling
On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk
2 Push Jerks

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

Then practice scales and plank variations for 10 Minutes

Plank variations - Front Scale - Back Scale

Amanda

9-7-5

Muscle up

Squat Snatch 135/95

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