WODs Week of 5/8

May 9, 2017


Focus: Bear Complex - Start at 50% of 1 rm push press and build each set 



7 Rounds of:

Power Clean

Front Squat

Push Press

Back Squat

Push Press



MetCon: 1 Mile Run or Row for Time






Focus: 12 Minute EMOM

25m Handstand Walk + 1 MU L3

5 HSPU + 3 C2B L2

30 Sec HS Hold + 5 Ring Rows L1



50-40-30-20-10 reps for time of:
Wall-ball shots, 20/14
Box jumps, 24/20


Focus: Halting Clean Deadlift 





Follow this rep scheme, building each set: 5, 5, 3, 3, 2, 2, Perform a clean deadlift up to the designated height (usually upper thigh or hip), keeping the shoulders over the bar, and hold this position for 2-3 seconds before returning the bar to the floor. Most commonly the pause position will be at the upper thigh or hip; in this position, the shins should be approximately vertical, the bar in light contact with the legs, and the shoulders slightly in front of the bar. The weight should be balanced slightly more toward the heels than the balls of the feet but with full foot contact on the floor.




25 toes-to-bars
50 double-unders
15 Deadlifts 185/155              



Strength/Focus: Clean & Jerk

Find 2 rep max in 10 minutes.


MetCon:15 Minute AMRAP

400M Run

10 Pull Ups

10 Push Ups

25 Sit Ups



Focus: Snatch

5x2 Touch and Go, Building to a heavy 2RM



10 Snatches (95/65)

50M Sprint

9 Snatches

50M Sprint

8 Snatches

50M Sprint        

7 Snatches

50M Sprint

6, 5, 4.....1




Coach Alec Surprise!




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