Deadlift 1x5 15 minutes to find heavy 5RM. Metcon 4 rounds for reps 3 minute AMRAP 400m run M.E. push-ups (rds 1&3), M.E. pull-ups (rds 2&4) 1 minute rest Score is total of push-ups and pull-ups Partner Leg Throw-downs 30-20-10

Back Squat 3x5 Add 5lbs from Friday. If you fail, drop 20lbs and finish remaining reps/sets. Front Squat 5x5 All reps 65-70% of 1RM. Metcon 40 KB swings 20 push press (95/65) 30 alt. single-arm KB snatches (15 per arm) 15 push press 20 single-arm KB OH squat (10 each side) 10 push press Cash-out: [...]

Clean 1RM 20 minutes to establish 1RM clean. Metcon EMOM x 21 Minute 1: (12/10) cal bike Minute 2: 6 power cleans (155/105) Minute 3: 10 C2B pull-ups Rx+: 5 Ring MU instead of C2B

Metcon 5RFT 25 sit-ups 20 box jumps (24/20) 15 push-ups 10 KB swings (70/53) 5 HSPU 1 BMU

Back Squat 3x5 Add 5lbs from Monday's weight. If you fail, drop 20lbs and complete the remaining reps and sets. Tempo Ring Rows 3x6-8 3 seconds up, hold 3 seconds, 3 seconds down - Only perform 8 reps if they are quality reps - Feet elevated if possible and weighted if possible - Can superset [...]

Dead Bug Shoulder Sequence 3 Rounds :30 alternating dead bugs :30 rest :30 belly-to-wall shoulder taps :30 rest :30 prone floor pulses w/ PVC :30 rest Score is number of shoulder taps. Go for quality reps!!! High Hang Squat Snatch EMOMx5 Pull from hip, no forward hinge to initiate lift. Increase weight each minute. Hang [...]

Hang Clean & Jerk 1x1 15 minutes to find a heavy hang (squat) clean and jerk. Metcon 5RFT 200m run 18 wall ball shots (20/14) 8 burpees to plate/target

Tabata Fun Kettlebell Swings Push-ups Box jump-overs (24/20) Pistols Plank Hold (weighted if possible) - Complete all 8 sets of one exercise before moving on to the next. Skill Work 3 sets, not for time Muscle-ups x 3-5 reps - Modify to tempo ring dips, pull-up negatives or turn-over drills Handstand walks x M.E. walk [...]

Back Squat 3x5 +5lbs from Friday. If you fail, drop 20lbs and finish remaining reps/sets. Front Squat 5x5 Same weight as last Monday. All reps between 65-70% of 1RM front squat. 20-30-40 GO For time: 20 thrusters (95/55) 10 pull-ups 30 power cleans (115/75) 20 pull-ups 40 deadlifts (135/95) 30 pull-ups

OPEN GYM/REST DAY Wodapalooza 2017 Intermediate Qualifier 5-4-3-2-1 Rope Climbs 40 double-unders 50' overhead walking lunges with plate (45/25) Rx+: 50 double unders, 50' handstand walk Shoulder Strength Side dumbbell isometric hold (4x20 sec) Isometric front delt hold (4x20 sec) Isometric shoulder press (4x12) Side isometric hold: Feet shoulder width apart. Internally rotate shoulders. You [...]