Thursday 5/18/17 - AMBoxJumpOversAP

May 18, 2017

 

MAIN WOD

M-1: Bench Press

5 Sets of 5 Starting @75% and Building

--Superset--

100’ Double OH KB Carry

--20:00 Time Cap--

 

M-2: 5 Rounds

On a 2:00 Clock:

3/2 Muscle-Ups

10 One Legged Squats, alternating

Max Box Jump Overs in remaining time, 30"/24"

--1:00 Rest--

 

L2: 5 Rounds

On a 2:00 Clock:

3 Pull Ups + 3 Dips

10 Modified One Legged Squats, alternating

Max Box Jump Overs in remaining time, 24"/20"

--1:00 Rest--

 

L1: 5 Rounds

On a 2:00 Clock:

3 Ring Rows + 3 Push Ups

10 Lunges, alternating

Max Box Step Overs 24"/20"

--1:00 Rest--

 

FITNESS CLASS

F-1: Back Rack Lunges

Build to a Challenging Weight for 10

Then, 4 Sets of 10

 

F-2: 20:00 EMOM

Odd: :45 Max Effort Calories Rowing

Even: 5-10 Push Ups

 

WEIGHTLIFTING

 

2 Cleans + 1Jerk

Every 90-120s for 10 sets. 

Start at 70%

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