Apr 29 – May 5, 2019

Apr 29

Back Squat

% work up to 4@90%

Front Squat

% work up to 3@90%

Apr 30

EMOM 12

Alternate:

Strict Handstand Pushups (Try for consistent total across rounds)

100m Run

R4

AMRAP 3

5/5 DB Hang Power Cleans (50#/35#)

12 Box Jumps

R90s

AMRAP 3

5/5 KB Snatch (53#/35#)

12 Burpees

May 1

Bench Press

Tempo 2s pause @ 1/2 way eccentric and 2s pause off chest

Ramp sets of 3 to max 8 sets

For Time:

6 Pullups

12 Double Unders

6 Toes to Bar

25 Double Unders

6 Pullups

50 Double Unders

6 Toes to Bar

75 Double Unders

May 2

Back Squat

% work up to 6@80%

Front Squat

% work up to 5@70%

May 3

Min 0-8

1000/800m Row (2:05 or less pace)

Min 9-17

1000m Run (5 min pace)

Min 18-26

Grace

30 Clean and Jerks (135#/95#)

May 4

“Brian Tripp”

AMRAP 23

3 Pullups

7 Wall Balls (20#/14#)

19 Situps

68 Double Unders

May 5

Partner WOD

3 Rounds OT1:15

DBall Cleans (100#/80#)

Bike (cal)

Sled (70#)

Burpee Box Jumps (24″/20″)

DB Snatch (50#/35#)

KB Rows (53#/35#)

Rest

**Break up work however you want

 

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