Friday, 5-15-15

Skill: 15 Min for Handstand practice WOD- 24 Min AMRAP: 10 c2b pull ups 50′ farmers carry 70/53 7 Air Squats **E4MOM- 5 Burpees**

NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY Skill/Strength – Handstand Walk 10mx3/ Handstand Hold 5 min total 5 RFT – 25 – Double Unders 200m-Run 25 – Box Jumps

  12 Min EMOM Min 1- 40 D/U’s Min 2- 21/15 Cal Row Min 3- 40 sec Sorenson Hold 40 Deadlifts 30 Hang Power Cleans 20 Front Squats 10 Squat Clean Thrusters 20 Front Squats 30 Hang Power Cleans 40 Deadlifts Use 1 Bar 18 Min cap  

Strength – Front Squats 5-5-5-5-5 W.O.D. – “Cindy’s Evil Mother” 20 minute A.M.R.A.P. 5 – C2B / Jumping Pull-ups 10 – Ring Push-ups 15 – Front Squats (95/65)

CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift

Strength: Every :15 for 5 Min 1 Power Snatch @75% 1RM rest 2 min Every :15 for 5 Min 1 Power Clean @65-80% 1RM (add 5-10# from last week) 16 min AMRAP 100 Back Squats (taken from the ground) @40% of 1rm with remaining time AMRAP Burpee to plate 25/10