Partner Skills

Strength: Front Squat 5 x 5 @ 75% Push Press 4 x 3 @ 65% 4 x 3 @ 80% Skill: 3 x 8 Partner Assisted Hamstring Falls WOD: 100 Squats 100 Double Unders 50 Squats 50 Double Unders

Deadly Pull Ups

10 Min AMRAP: 1 Deadlift 185/135 1 Pull Up 2 Deadlifts 185/135 2 Pull Ups 3 Deadlifts 185/135 3 Pull Ups Etc…till time runs out.

Speed Plates

Strength: Snatch Grip DL 10 x 3@60% of Deadlift Weight Pull Ups 3 x Max Reps Skill: Straight Leg Romanian Deadlift 3 x 10 @ 135/95 WOD: 50 ft. Plate Push 25/10 200 m Run 100 ft. Plate Push 25/10 400 m Run 200 ft. Plate Push 25/10 800 m...

Warm Up 5/11 – 5/17

50/30 Cal Airdyne Bike 50 Mountain Climbers 20 Wall Ball 20/14 10 Bottoms up KB Press 15 Single Arm KB Swings 15 Jumping Lunges Each Leg 50 Plank Transitions

Slammin’ Saturday

WOD: 4 Rounds for Time: 200 m Run 30/20 100 ft. OH Walking Lunge 30/20 25 Slam Ball 30/20 25 Wall Ball 30/20