WOD

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5
May

Paws on Your Riches

SKILL – Ring Dips/Inversions/Muscle Ups

If you have Ring Dips or Muscle Ups, determine your max unbroken set.

STRENGTH – Back Squat

Work up to a 5 rep max.  If you have done this recently, try to beat your number by 5 pounds.

METCON – 3 Rounds (3:00 work/1:00 rest)

12 Deadlifts (135/95)

9 Box Jumps

6 Front Squats (135/95)

4
May

Call All the Shots

SKILL – Split Jerk

STRENGTH – Split Jerk/Push Jerk

5-5-3-3-1-1

METCON –

 

500 meter row

5 Rounds

4 Shoulder to Overhead (115/85)

6 Burpees

8 Slam Balls

10 Abmat Situps

then,

400 meter run

 

 

3
May

Liberate You

SKILL – Guiding the Bar

STRENGTH – 5 Rounds

1 Power Clean

1 Front Squat

1 Full Clean

METCON – AMRAP in 10 Minutes

55 Double Unders

10 Pullups (try to make these chest to bar)

5 Hang Power Cleans (155/105)

If you don’t have good double unders, scale to 20 attempts and 35 single unders.

2
May

King of the Underground

Double Tabata (alternating, 8 Minutes total):

V-Ups

Plank

Russian Twists

Bicycles

SKILL – Overhead Squats/Mobility

METCON – Every Minute on the Minute for 28 Minutes (alternating):

10 Dumbbell Thrusters (35/25)

10 Heavy Wall Balls (25/20)

Row for Calories (15/10)

5 Overhead Squats (115/85)

1
May

While You Work It

Every Minute on the Minute for 10 Minutes:

Pullups

STRENGTH – Push Press

Work up to a 5 rep max for the day.

METCON – AMRAP in 12 Minutes

10 Front Rack Lunges (95/65) – Scale up to pistols if you have them.

10 Pushups

Every Minute on the Minute perform 5 toes to bar (scale to 10 abmat sit-ups)