WODs 5.1.17 - 5.5.17 Can you believe it's May?

Click here to place T shirt order

I absolutely love training this time of year.  That nice sweat running in your eyes. Squats stimulating your metabolism and improving your mobility. Strength gains are being made. This is also a time of year when I see some athletes get lazy and lose focus on their fitness. If you find yourself in those doldrums get yourself in the gym. Get around people that can motivate you. You are only a few steps away from maintaining all that hard work. There is power in community. Talk to your coaches. You already know you will be hearing from me.  KO

Team Championship Info

If you have not posted a score for event 2 follow this link and post.  Click Here

Monday - Team Championship Event 3  - Enter Score Here

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points

Then

Back Squat 5 x 7 @ 75% 

Tuesday

"Grunt Work"

Whatever challenge weight wise your willing to take. 

1 lap around widow maker loop.  Approx 1.1 Miles. 

Record time and weight

Then 

ROMWOD

Wednesday

EMOM 10  - 1 Snatch + 1 OHS  Approx 65% (Can be full snatch if mature squat)

Then 

15 Min AMRAP

20' HSW - Every time you break do five burpees -  Scale 30 Sec HSH

3 Muscle Ups  - Scale Bar MU - Pull Ups

30 Double Unders

Thursday 

EMOM Alternating movements for 24 Mins

Sit Ups Start at 10 and add 1 Each Time

Deadlifts Start at 95/135 TNG 3 Reps Go Up By Feel (As soon as form goes you are done)

Finish with recovery speed 800 meter run

Friday

FS 1x5 @ 85%

Back Squat 7x5 @80% 

ROMWOD