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WODs

May 1-6 (WODs of the Week)

Monday, May 1, 2017

WOD
For time, 5-10-15-20-25 reps of:
Ball Slam (50/30)

Box Jump Overs (24/20)

SWOD
7x5 Bench Press
–Use a weight that is comfortable & maintain good form. No misses.
——

Tuesday, May 2, 2017

Masters Regional Qualifier #1
For time with a 20 minute cap:

100 DB Snatch (50/35)

80 Cal Row

60 Burpees

40 Ring Muscle Ups^
^scale = 40 C2B/pull ups + 40 ring/box dips

Scaled Athletes may sub
2 rounds of:
40 DB Snatches
40 Cal Row
30 Burpees
20 Pull Ups/Ring Rows
20 Box Dips
——

Wednesday, May 3, 2017

WOD
Masters Qualifier #2
4 min:
25 T2B
50 DU
15 Squat Clean (135/85)
4 min:
25 T2B
50 DU
13 Squat Clean (185/115)
4 min:
25 T2B
50 DU
11 Squat Clean (225/145)
*If you can’t do Rx, choose a challenging weight for each 4 min segment.

Scaled WOD
3 Rounds:
25 Knee Tucks
100 Singles
15 Hang Squat Clean (DB or barbell)
——

Thursday, May 4, 2017

SWOD
15 min to build to a heavy, single: JERK

WOD
Masters Qualifier #3
21-15-9:
Shoulder to Overhead (135/95)
Chest to Bar Pull-ups

*Just for reference, Coach Scott’s time was 4:58 Rx
——

Friday, May 5, 2017

Masters Qualifier #4
2 rounds for time:
10 DL (315/225)
20 Deficit HSPU (4.5”/3”)
30 Front Squat (95/65)
——

Saturday, May 6, 2017

Partner WOD: TBA