WORKOUTS 5/12-5/17

MONDAY

Metcon

Score reps

AMRAP 13

20 alt. db power snatch1x50/35

16 single db overhead walking lunges
12 ring pushups

Gymnastics

Toes To Rings

5×12
TC 14

TUESDAY

Weightlifting

Hang Power Clean

8-6-4-2-4-6-8
start @65% of 1rm hpc or pc
Rest 3 minutes
TC 26

WEDNESDAY

Metcon

Score Rounds and Reps

AMRAP 24

4 wallballs 20/14

4-25′ shuttle run

4 pull ups

4-25′ shuttle run

4 push ups

4-25′ shutle run

*Every round add 2 reps to wb-pull-push

THURSDAY

Metcon

Score Checkmark

4 rounds, each for time:
400m run

10 pull ups
20 push-ups

30 walking lunges

– Rest 1 minute between efforts

-wear a vest

FRIDAY

Deadlift

3×4
Every 90 seconds
add each set
stay under 80%

Metcon

Score Time

40 burpee box jump overs 24/20

30 deadlift 185/125

20 box step overs 24/20

10 push jerks 185/125

TC 12

SATURDAY

8:15am open gym-skill and strength

9:15am team wod

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