*Let’s bring back TANK TOP FRIDAYS! Wear your favorite tank top on Friday!

*Weekly Challenge: To enter, place 1$ above the board to enter, and the winner takes the pot. Scores must be turned in by Friday. 1st challenge: Most unbroken kettlebell swings with 53/35. You must lock out overhead, and you cannot pause(rest) at top or bottom.

Strength:
4 sets @ 70% of:
Snatch deadlift, pause below the knee (back to floor) + Snatch deadlift, pause above knee (back to floor) + Full snatch

Back squats, 1×6 @70%, 1×6 @80%, 1×3 @90%
Front squats, 1×4 @75%, 1×4 @80%, 1×4 @80%

WOD:
Every minute on the minute for 15 minutes, do:

3 Weighted strict pull-ups (20 lb./12 lb. med ball)
3 Strict toes to bar
6 Burpees

Post loads and reps to comments.

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LEANFIT:
For time:

20 Pull-ups
25 Thrusters (bar)
30 Kettlebell swings (35 lb./26 lb.)
35 Double-unders
1000m Row
35 Double-unders
30 Kettlebell swings
25 Thrusters (bar)
20 Pull-ups

Post time to comments.

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DE:
For time, reps 21-15-9 of:

Back squats (155 lb./105 lb.)
Push presses (95 lb./65 lb.)

Rest 3 minutes, then complete 10x400m Runs with 1 minute rest between efforts.

Post time and splits to comments.

Media:
Monday WOD, May 2, 2016

One thought on “Monday WOD, May 2, 2016

  • May 3, 2016 at 8:45 am
    Permalink

    Strength:
    Snatch: 120#
    BS: 195 – 225 – 245
    FS: 185 – 195 – 195

    WOD: Finished RX (averaged 31 seconds per round)

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