WODs
 | Wed, May 10 2017 |  |
| Group Warmup 5 | 20170510 BackSquats | 20170510 MetCon | 20170510 Power Hour |
Group Warmup 5
(Check In)
4 Rounds
200M Run
20 Walkng Lunges
10 Strict Pull-ups/ring rows(sc)
5 Warrior Squats (3rd world squat and reach (L/R together = 1 rep)
10 minute timecap
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20170510 BackSquats
(Weight)
10:00-30:00
1. BackSquat:
Back Squat 5x3
Warmup to 85%.
Sets start at 85% 1RM BackSquat
| Sarah | 185 x 5 Rx | | | Duane | 285 Rx | |
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20170510 MetCon
(Time, Rx+, Rx2)
30:00-55:00
3a. Conditioning (Rx+)
With a running clock, storm through all 5 for time*:
21-15-9: Deadlift (225/155), HSPU
21-15-9: Thruster (95/65), Pull-ups
21-15-9: Power Clean (135/95), Ring Dips
150 Wallballs (20/14)
30 Snatches (135/95#)
*Change weight as you go, 25:00 timecap
3b. Conditioning (Rx/Rx2)
For time:
30 Deadlifts (Rx-225/155, Rx2 185/125)
30 HSPU (Rx2-Seated DB Press)
30 Thrusters (Rx-95/65, Rx2-75/55)
30 Pull-ups, (Rx2-Ring Rows)
30 Power Cleans (Rx-135/95, Rx2-95/65)
30 Ring Dips (Rx2-HR PushUps)
60 Wall Balls (20/14#)
15 Power Snatches (135/95) (Rx2 (95/65)
*Change weight as you go, 25:00 timecap'
| Duane | 22:54 Rx2 | | | Sarah | 22:07 | DL, DBP, Thrusters, RR, DB cleans, DB rows, 60 BJ Overs, 15 DB snatches |
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20170510 Power Hour
(Check In)
'0:00-10:00
1. 1 Power Clean + 1 Front Squat Complex:
In 10 minutes, work to a heavy for the day
10:00-30:00
2. Clean Pull:
Clean Pull 5-5-5-5-5
In 20 minutes, work to the heaviest set for the day
30:00-45:00
3. Gymnastics Conditioning
5 Sets*:
5 Weighted C2B
5 Kipping C2B
5 Bar MU
Rest as needed between sets
*The goal is to complete the entire giant-set without coming off the bar. Use a DB between legs and drop weight after 5 reps without coming off bar.
45:00 - 55:00
Pick One
6. Bike/Row Conditioning
EMOMx10:
10 Cals
OR
7. Midline
3 RFT:
21 Medball GHDSU (20/14)
7 RDL @ 65% of 1RM Back Squat'
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