WOD:

4 rounds for time of:

200 m plate carry (45/25)
10 weighted sit-ups
10 kettlebell snatch (53/35)

STRENGTH:

CLEAN AND JERK 5X2 REST 60 SECONDS. SPLIT OR PUSH

WOD:

12 minute AMRAP of

10 one arm KB clean and jerks 53/35

10 Goblet squats

10 pushups

Strength:

Dynamic Effort

Back Squat 12×2 @ 55% of 1 rep Max, rest 90 seconds between sets

WOD:

3 Rounds for Time:

20 Lateral Box Jumps 20″ (men and women)

10 Hang Power Cleans (135/95 Lbs)

Strength:

7×1 Jerk from the rack, rest 60 secs

WOD:

“Nicole”

AMRAP 20 minutes

400m Run

Max Reps Pullups

SATURDAY MAY 18th, TOMORROW, THE GYM WILL BE CLOSED ALL DAY.

Strength:

Max Effort

Front Squat 7×1 @ 90% or above

WOD:

4 Rounds for Time:

200m Run

20 Kettlebell Swings 53/35 Lbs

20 Situps

Skill:

10 Minutes working on Double/Triple Unders

WOD:

20 Minute AMRAP

5 Sumo Deadlift Hi Pulls 70/53 Lbs

10 Wall Balls

15 Double Unders

Strength:

5×2 Clean (full)

WOD:

5 Rounds for Time

5 Cleans (full)  95/65 Lbs

7 Thrusters

9 Burpees

Strength:

Dynamic Effort

12×2 Front Squat @ 55% 1 rep Max, rest 30-45 seconds between sets

 WOD:

12 Minute AMRAP

12 Box Jumps 24/20″

10 Pullups

8 Power Snatch 95/65 Lbs

Strength:

5x 2 Jerk from the Rack (push or split jerk), Rest 60 seconds between sets

WOD:

5 Rounds for Time:

4 Power Clean + Push Jerk 155/105 Lbs

16 Hand Release Pushups