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Saturday 5/20/17 WOD 

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Metcon:

50 cal Row

40 Wallballs (14/20 @ 9/10ft)

15 Clean and Jerks (105/155)

40 Cal Row

30 Wallballs (14/20 @ 9/10ft)

10 Clean and Jerks (105/155)

30 Cal Row

20 WallBalls (14/20 @ 9/10ft)

5 Clean and Jerks (105/155)

*20 minute cut-off*

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Thursday 5/18/17 WOD 

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Metcon:

800m Run

15 Power Cleans (95/135)

15 Overhead Squats (95/135)

400m Run

15 Power Cleans (95/135)

15 Overhead Squats (95/135)
200m Sprint

15 Power Cleans (95/135)

15 Overhead Squats (95/135)
100m Sprint

15 Power Cleans (95/135)

15 Overhead Squats (95/135)
*20 minute cut-off*

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Wednesday 5/17/17 WOD 

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Strength:

EMOTM Pull-up test

Min 1= 1 Strict Pull-up

Min 2= 2 Strict Pull-ups

Min 3= 3 Strict Pull-ups

…Continue this pattern until you cannot complete the amount of reps. 

*Minimum of 8 minutes, maximum of 15. Do something difficult. If you start to fail at something scale down to complete until at least 8. If you are doing Strict and start to fail, do as many Strict as possible then complete the rest kipping if needed.*

Metcon:

4 Rounds

100m Farmers Carry (35/55)

12 Hang Snatch (75/115)

*12 minute cut-off*

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Friday 5/12/17 WOD 

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Strength:

EMOTM x 7 minutes, AMRAP the 8th

4 Touch and Go Power Snatch 

*First 7 minutes must be Touch and Go but the AMRAP can be broken up however you want.*

Metcon:

-Start with a 1 minute Handstand Hold-

3 Rounds

15 Thrusters (95/135)

200m Sprint

-End with a 1 minute Handstand Hold-

*Handstand hold time must accumulate 1 minute total. 200m is halfway between pine and mulberry street, I believe there is a dirt driveway that can be used as a marker. 10 minute cut-off.*

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Wednesday 5/10/17 WOD 

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Strength:

3, 3, 3, 2, 2, 2

Split Jerk

Metcon:

60-40-20

Sit-ups

30-20-10 

(GHD Sit-ups)

Push-ups

Shoulder 2 Overhead (75/115)

*12 minute cut-off. You can choose the 60-40-20 sit-ups or the 30-20-10 GHD sit-ups. Push-ups and s2oh will be 30-20-10.*

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