Strength-

Push Jerk or Push press- light weight fast reps, practice rebounding.

7,7,7,7,7

Wod-

5 rounds- 20 minute cap
12 Deadlifts 155/115
8 Hang clean 155/115
12 Hand Stand Push Ups

—- “but i can deadlift more than I can hang clean, do i use two bars?”

—- No, your limiting weight will be your hang clean, same bar for both, same weight. Let your coaches help you pick your weight. The deadlifts should feel a little light and the hang cleans should feel pretty heavy.

Deload week.

Back squats 4×10 at 6o percent

Then metcon monday-

10-20-30-40-50 double unders, 7 minute cap

Start with 10 unbroken. Can’t go to 20 until you do 10 unbroken…. do your 20 unbroken stop and move onto 30…. and so on.

WOD 2- 7 minutes of burpees- every minute on the minute run 100m

WOD 3- max pull ups in 7 minutes. Every time you drop run 200.

Sunday Funday- Teams of 2

Wod 1- warm up wod- teams of 2
3 minutes amrap-
Max reps of thrusters 95/65
4 minute break- write your number of reps down- for every rep completed you can take 1 second off your wod 2 time-

——-THEN———-
100 DU
80 KBs (53/40)
70 Wallball (20/14)
60 hang power cleans  (95/65)
50m Prowler push (each) Sleds are first come first serve
40 ring dips
30 toes toe bar
20 S2OH (95/65)
10 MU (burpee pull ups substitute)

Strength
Front squats, No percentages today. Heavy 5’s, go by feel….. same weight each set once you are warmed up.
5,5,5,5,5

Wod-
13 minutes
Front squat
Pull ups

Ladder format. 1,1,2,2,3,3,4,4,and on and on and on.. *****Run 100 meters between every round******

Don’t forget about our beach weekend!! May 20 & 21 beach wods!! We are staying at Hotel Sol Friday to Sunday, bring the kids, come enjoy a weekend at the beach. Here is the link to make your reservation!! http://thehotelsol.com/mobile/

Strength-
Strict Press
5,5,3,3,1

Take 10 minutes to warm up for snatches in the wod

Wod
5 Rounds
9 full snatches
20 Double unders (60 singles)