Monday 5/19

Squats&City-05Snatch Balance
3 – 3 – 3 – 3 – 3


Heavy “Helen”
3 Rounds For Time:
12 Chest-to-Bar Pullups
21 Kettlebell Swings – 70/53
400m Run

*If needed, scale down to the original “Helen.”

Friday 5/16

bandstretchPartner WODs

20mins:  Clean (average weight)
*Partners have 20mins to lift and score their average weight lifted between the two of them.
1.  Partners may take as many attempts each lift for as many sets as they want, but the final set they perform will be the one scored.
2.  Partners may only perform a maximum of 3 reps of the clean in each set, but may attempt this as many times as possible in the 20mins.
3.  Scoring is averaging the total weight lifted by both partners for the number of reps, e.g.:  Partner A – 135# for 2 reps; Partner B – 225# for 1 rep.  This is a total of 495# in 3 reps, which equals an average of 165#.
4.  The strategy is in deciding if it would be best for each partner to go for their 1-rep, 2-rep, or 3-rep max weight in an effort to gain the highest score possible.
5.  This is what some would call a “squat” clean.  In order for you to reach your max weight, it will require you to catch it low.  Do not perform a power clean.

16min AMRAP:
200m Sprint / Max Reps Push-Press – 115/75
20 One-arm Dumbbell/Kettlebell Snatches – 60/35
*(8 Burpees)

*Partner A will sprint the 200 meters while Partner B performs as many reps of Push Press as possible.  When Partner A completes the sprint, both partners will each perform 20 One-arm Snatches simultaneously.  Once both partners have completed the snatches, they will repeat the cycle for as many rounds as possible with the same partners doing the same movements.  If partners wish to swap the run/push-press, they must perform 8 burpees before they can alternate; otherwise, Partner A will always do the sprint, Partner B will always do the push-presses.

Thursday 5/15

IMG_01173 Rounds (not for time)
4 Wall Walks
4 Muscle-Ups
12 Ring Dips
*Substitute 12 chest-to-ring pullups for muscle-ups if needed

Front Squat
5 – 5 – 3 – 2 – 2 – 1

5 Rounds For Reps:
1min Box Jumps – 24/20
1min Kettlebell Swings – 53/35

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and five-year old son T.J.

5 Rounds For Time:
12 Deadlifts – 155/115
9 Hang Power Cleans – 155/115
6 Push Jerks -155/115