May
9

"Oh my WOD!"

Pull Up/Dip Challenge: 6-5-4-3-3
METCON

3 Rounds:
Run 300 meters
10 Hang Squat Cleans (110#/165#)
10 steps Front Rack Lunge (110#/165#)
20 KB Swings (35#/53#)
30 Sit Ups
Time

May
8

"Take it to the limit!"

Pull Up/Dip Challenge: 6-5-4-3-2
STRENGTH
Complex 5 X 1 (5 sets of: 1 Push Press + 1 Push Jerk + 1 Split Jerk)
METCON

5 Rounds:
10 Ring Dips
15 MB Cleans
20 Skaters (each side)
30 Double Unders
Time

May
7

"Fire it up!"

STRENGTH
Snatch Complex EMOM (EMOM for 12 minutes: 1 Hang Snatch + 1 Snatch. Start low and build up .Target about 75-80% at the end.)
METCON

“Nasty Girls”

3 Rounds:
50 Squats
5/7 Muscle Ups
10 Hang Power Clean (95#/135#)
Time

May
6

"You’ve got to be kidding!"

Pull Up/Dip Challenge: Rest Day
METCON

2 Rounds:

Station A:
(Time Cap 4:00)
100’ Farmer Carry
30 Wall Ball
20 Box Jumps-Overs
Burpees – Max Reps

Rest 1:00

Station B:
(Time Cap 4:00)
100 Double Unders
30 Push Ups
20 Toes-2-Bar
Max Reps – OH Squats (85#/115#)

Rest 1:00

*Score is total # of completed ‘Max Reps’.
Total Score

May
5

"Count on it!"

Pull Up/Dip Challenge: 5-5-4-3-2
STRENGTH
Front squat 6 X 3 (Build to a heavy triple)
METCON

“Daniel”

50 Pull Ups
Run 400 meters
21 Thrusters (65#/95#)
Run 800 meters
21 Thrusters (65#/95#)
Run 400 meters
50 Pull Ups
Time

1 203 204 205 206 207

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