Training May 7th – 13th

SUNDAY

Sunday Fun Day!

3 pm Surprise WOD

MONDAY

Sprint Week 4

Challenge: 3 Pulls on the Rower for Max Watts

-then-

8 Rounds

2 x 30yd Shuttle Sprint

Rest 90 seconds

TUESDAY

Find a 1RM Power Snatch + Overhead Squat

-then-

“Isabel”

For time:

30 Snatches@ 135/95 lb

*Power or Full Snatch is Allowed During Isabel

*Cutoff: 10 min

Compare to Feb. 7th 2017

We will repeat Isabel at the beginning of Aug. for comparison, so record your score and how you scaled the workout.

Gold

115/75 lb

Silver

95/55 lb

Bronze

75/41 lb

WEDNESDAY

Skill work on bar pullovers

-then-

For time:

20 Cal Row

20 Wall Ball Shots @ 20/14#

20 V-Ups

40 Kettlebell Swings @ 70/53#

20 V-Ups

20 Wall Ball Shots

20 Cal Row

*V-Up Demo

THURSDAY

4 Rounds (not for time)

3 Back Squats @ Heaviest Possible

Chest to Bar Pullups, AMRAP in  30 seconds

Scored by lightest back squat load successfully used during all 4 rounds and total number of CTB pullups.

FRIDAY

Find a max in the complex: Power Clean + 3 Push Presses

-then-

“Marlboro”

For time:

70 Lateral Bar over Burpees

Every minute starting at 0:00, perform 7 Push Presses @ 75/55#

SATURDAY

Friends and Family Day

Partner WOD

AMRAP 20

5 Pushups

5 Squats

10 Situps

100 m run/jog/walk

Alternate partners after each round of work.

*Score is total rounds and reps completed.