WOD Thursday 5/5/2016

 

Box News

Murph Challenge is May 30th, sign up here: www.themurphchallenge.com

Warmup

DROM/SMOB, band mobility

2 sets (focus on steady good movement...this is not for time)of:

20 banded good mornings

20 squats

20 situps

10 kips on the bar

Schoolwork and Modification Demo:

Hand stand pushup and pistols

WOD

"Cinco de Mayo"

5 Rounds for time of:

5 Handstand pushups

5 Deadlifts 275/185

5 Bar Muscle Ups

5 Pistols (each leg)

*No hspu? Sub is Pike pushup.

*No Bar Muscle up? sub is 5 pull-ups or ring rows AND 5 pushups

*No Pistols? Sub is Rolling pistols or pistols from a box

Performance Plus

10 x 100m sprint, rest 1 minute between intervals

Strength Class

Pause Front Squat 5 x 2 @75%

Barbell Bent Over Row 3 x 10 (weight should be very challenging for reps 7-10)

Power Clean 3 x 3 @ 80%