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May 22 2017

21
May

May 22 2017

May 22 2017

Happy Birthday Rick DeShields!

STRENGTH
A)
2 Power Snatch + 1 Overhead Squat 1-1-1-1-1
*Start counting sets at 70% plus*
B)
Snatch Pull : 3×3 at 100% 1RM
C)
Strict Press 5-5-5-5

CONDITIONING
Run 1 mi
*Not for time, easy run*

WOD 1
3 rounds for time of:
5/3 Row Calories
5 Burpee Over Rowers
*3 minutes to complete. Guys complete 5 cal row/ladies complete 3 cal row.*

Must complete all 3 rounds in 3 minutes or cannot advance to the next WOD.

WOD 2
3 rounds for time of:
10/6 Row Calories
10 Burpee Over Rowers
*3 minutes to complete. Guys complete 10 cal row/ladies complete 6 cal row.*

Must complete all 3 rounds in 3 minutes or cannot advance to the next WOD.

WOD 3
3 rounds for time of:
15/9 Row Calories
15 Burpee Over Rowers
*3 minutes to complete. Guys complete 15 cal row/ladies complete 9 cal row.*

Must complete all 3 rounds in 3 minutes or cannot advance to the next WOD.

WOD 4
3 rounds for time of:
20/12 Row Calories
20 Burpee Over Rowers
*3 minutes to complete. Guys complete 20 cal row/ladies complete 12 cal row.*

CORE
3 rounds for time of:
Hollow Hold, 30 secs
Ring Dip Hold (Bottom), 20 secs
Pull Up (Hold), 10 secs