May 8, 2014

Strength

  • 3x[3 Front squat + 3 Push press], working up to ~90% PP 1RM

  • 2x3 Front squat, working up to ~80% 1RM

  • Freestanding HS/HS walking practice between sets

WOD

Complete three 4-minute cyles.

In one cycle complete:

  • Row for calories

In two cycles complete AMRAP of:

  • 10 DL 225#/155#

  • 10 Toes-to-bar

  • 20 Wall balls, 20#/14#

Rest 2 minutes between cycles

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May 7, 2014 WOD

Strength

  • 2x2 High hang power clean

  • 2x2 Hang power clean

  • 2x2 Power clean

  • L-sit practice between sets

WOD

EMOM for 12 minutes (40 sec on, 20 sec off)

  • Odd: 5 Power cleans, 155#/115# (Rx+ 185#/135#) + Max Double unders

  • Even: 10 KB swings, 70#/53# + Max Strict ring dips (Rx+ Strict weighted dip, 35#/26#)

Score is total double unders and total ring dips

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