WOD: "Its all about ME!"

1. 6 x 75 Meter Sprint @ ME (not timed)

2. 3 x ME Strict Press @ 60% 1RM

3. 3 x ME Strict K2E (stop swinging before attempting each rep. show core control!)

*post weight and reps to comments

Strength:

Back Squat  3-3-3-3-3

WOD:

3min Max Calorie Row

2min Max KB Swings 1.5/1pd

1min Max Strict Pull-Ups

*post weight, subs, and total reps to comments

WOD:

High Hang Power Snatch

1-1-1-1-1-1-1-1-1-1

(that’s also 10x1 for those that get a lil confused)

*post weights to comments

Skill:

Turkish Get-Ups

WOD:

18min AMRAP of

20 Burpee Buy-In, then

10 Ring Dips

15 Front Squats  95/65 (must power clean up)

400M Run

*post rounds and subs to comments

Strength:

Good Mornings  5-5-5-5-5

WOD:

For Time-

21 SDHP  135/95

3 Rds of Cindy

15 SDHP

2 Rds of Cindy

9 SDHP

1 Rd of Cindy

*post weight, subs, and times to comments

Hero/Mothers Day WOD:  "Jack" CFM Style

25min AMRAP

20 Push Press  115/65

20 KB Swings  53/35

20 Box Jumps  24"/18"

*post team names, subs, and rounds to comments

WOD:

Snatch High Pulls  3x2 @ 90% 1RM

Power Snatch 4x2 @ 85 % 1RM

Power Cleans 5x2 @ 80% 1RM

*post weights to comments

(i know, i know, im late again)

Strength:

Bench Press  3-3-3-3-3

WOD:

For Time-

50 DU

20K2E

40 DU

15 K2E

30 DU

10 K2E

20 DU

5 K2E

10 DU

*post weight, times, and subs to comments

For Time:

800M Row

70 Lunges

600M Run

50 Thrusters  45/33

400M Row

30 Jumping Pull-Ups

200M Sprint

10 Wall Walks

*post times and subs to comments