Saturday, 5-31-14

1000m Row Cindy 1000m Row Cindy: 5 Pull Ups 10 Push Ups 15 Air squats

Strength 10 min EMOM Even – 15/12 Cal row Odd – 15 back ext or 15 good mornings WOD 3x 3 min AMRAP 5 Deadlifts 275/205 10 HSPU 15 Wall balls 20/14 Rest 90 sec between rounds. Start over each round.

Strength/Skill – HBBS: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% WOD: Seven rounds for time: 3 Cleans (185/115) 4 Handstand Pushups

  With a 30 min running clock: 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 115/85 rest 3min 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 135/95 rest 3min 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 155/105

Strength/Skill – KB Swing efficiency 4 rounds for total time of: 30 KBS 24/16kg 10 Squat Clean to Thrusters 95/65# 15 Burpees -Rest 2 minutes.

Strength/Skill: 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Clean @ 60% of Clean X 8 5 Rounds for Time: 20 Hand to hand KB swings 53/35 20 m Handstand walk /40 m Bear walk 20 Supine ring row reps