Pre-Wod:
5 Min AMRAP:
5 Strict C2B
10 WallBall
15 Russian KB Swing
1 Round: Side-butt
2-3 Rounds (7 Min Cap):
5 Good Morning
10 PVC Passthrough
15 GHD Sit-Up
Skill:
5-5-5 OHS, Build to 55% 1RM
Workout of the day for Monday, May 11th, 2015:
Min 00-15:
Overhead Squat:
80% x 3
85% x 3
90% x 3+
Complete a set of 3 Overhead Squat every 2:30 minutes for 6 rounds (15 minutes). Pick a Goat to Superset with. Shoot for 9-12 Reps on the plus set.
Min 20-26:
Randy (6 minute time cap)
75 Snatch 75/55-lb
*don’t commit “ten-icide” with the 10s!
Rest 3 min, then:
500M Row
“After Party”
800M Run
Accumulate 2 minutes Weighted Plank, See If you can do it in less sets than last week.
1 Minutes Super-Couch, each side
1 minute B.L.H. (Bent Leg Hamstring)