Tuesday, 4-25-17
Strength: Snatch – 80%x2, 85%x2, 90%x2x2 Snatch Pull – 110%x2, 115%x2, 120%x2x2 Master’s Online Qualifier 2017 2 rounds for time: 10 deadlifts, 315/ 225 20 deficit handstand push-ups, 4.5-in. deficit 30 front squats, 95/65
Monday, 4-24-17
Master’s Online Qualifier: 21-15-9 reps for time of: Shoulder-to-overheads, 135 lb. /95 Chest-to-bar pull-ups 10 min Cap 5MIN REST Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25…
Saturday, 4-23-17
Master’s Qualifier 2017 For time: 100 dumbbell snatches, 50 lb. 80-calorie row 60 burpees 40 muscle-ups Time cap: 20 minutes
Friday, 4-21-17
Strength: 6×3 Thruster (from a rack) *all sets at @45% of 1rm Front Squat* WOD: 21 Handstand Pushups, 21 Ring Dips, 21 Pushups 30/20 Calorie Row 15 Handstand Pushups, 15 Ring Dips, 15 Pushups 30/20 Calorie Row 9 Handstand Pushups, 9 Ring Dips, 9 Pushups 30/20 Calorie Row
Thursday, 4-20-17
Strength: 8 min EMOM 5 Deadlifts @ 70% 30 Burpee Box Jumps (24″/20″) 30 Jumping Pull-Ups 30 Kettlebell Swings (53/35) 30 Walking Lunges 35/25 30 Weighted Sit Ups 35/25 30 DB/KB Snatches 35/25 30 Good Mornings 45/35 30 Wallballs (20/14)