May 2019

WOD for Saturday, May 18, 2019

Black Jack

"Black Jack”
For Time:
20 Pushup, 1 Situp
19 Pushup, 2 Situp
18 Pushup, 3 Situp

…continue until…

2 Pushup, 19 Situp
1 Pushup, 20 Situp

Each round consists of 21 reps aka: "blackjack".

Deadlift 1RM

Deadlift 1RM

WOD for Friday, May 17, 2019

Clean & Jerk 2RM

In 15' find your:
Clean & Jerk 2RM

Note:
This is a Squat Clean & Jerk; Power Jerk or Split Jerk will be available.

2RM (Deep) Power Snatch

2RM of Deep Power Snatch in 12’
Note:
– This gonna be an heavy skill work, to focus on the depth of your landing position.
– It's supposed to be a skill transfer work for your Squat Snatch, so come out from your comfort zone and try to set some new goal.
– Record only your best result.

17052019

5 sets of
– 6 Strict Pullup
– 6 DB Tricep Extension
– 9 Pushup
– 9 Kipping Pullup
– 60 to 90 sec rest

post total time and weight used

WOD for Thursday, May 16, 2019

Hang Snatch 2RM + 2 x1

Hang Snatch 2RM + 2 x1 Snatch

Push Press 5 x3

Push Press 5 x3

MAP 4 (2)

MAP 4
5 sets
400m Run + Rest 1:1

Post your average time

WOD for Wednesday, May 15, 2019

Power Clean 2RM

Power Clean 2RM

Power Snatch 2RM

In 15’ Find your 2RM of:
Power Snatch Drop & Go

15052019

For Time complete:
2 round
400m Run
20 Box Jump
10 American Swing

  • 4 min rest

2 round
400m Run
20 Box Jump
10 American Swing

Make sure first 2 round have the same total time of the second piece
Post avg time

WOD for Tuesday, May 14, 2019

Split Jerk 2RM

Split Jerk 2RM

Front Squat 2RM

Front Squat 2RM

14052019

4 sets of:
– 8 Alt DB Press
– 8 Alt DB Bicep Curl
– 16 Situp
– 30 sec Rope Jump
– 30 sec DU
– 30 sec Rope Jump

Move with purpose @70 / 75% of your Effort

Post total time and note weight used

WOD for Monday, May 13, 2019

Snatch 2RM + 3 x1

Snatch 2RM
+ 3 x1 with the 2RM load

No touch & Go

OHS 3 x3

OHS 3 x3 @ 2RM 110-120%

MAP 4 (5)

MAP 4
2 min On + 2 Min Off x 4 sets
– 12 / 9 HSPU
– 9 / 6 Dips
– ME Hang Snatch @20/15

Post ME results

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