WOD:
“One tequila, two tequila, three tequila floor”
WOD 20:05
AMRAP 20
5 box jumps, 24/20
5 handstand pushups
5 power cleans, 135/95lbs
5, 1 arm thrusters right, 1.5/1 pood
5, 1 arm thrusters left, 1.5/1 pood
THEN
5 seconds to consume 1 Shot of tequila
Happy Cinco de Mayo!
WOD:
200M Sprint
Rest 1 Minute
400M Sprint
Rest 2 Minutes
800M Sprint
Rest 3 Minutes
800M Sprint
Rest 3 Minutes
400M Sprint
Rest 2 Minutes
200M Sprint
THEN
Tabata abmat Sit-Ups
“ABBATE”
1 Mile Run
21 Clean & Jerks (155/105)
800M Run
21 Clean & Jerks (155/105)
1 Mile Run
Skill:
Snatch Balance
:20 to build to a heavy 1 RM from the rack
WOD:
21-15-9
OHS
Burpees
L3: 115/85
L2: 95/65
L1: 75/55
Skill:
Pistols
CrossFit Baseline:
For time
500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
ROMWOD
Skill:
TU/DU/SU
WOD:
21-18-15-12-9-6-9-12-15-18-21
Double Unders
Cals on Assault Bike
L3: RX
L2: DU / Cals on Rower/ 3:1 SU
L1: Cals on Rower/ 2:1 SU
"Manion"
7 Rounds For Time
400 meter Run
29 Back Squats (135/95 lb)
Take the back squats from a rack.
Skill:
Part A: Supine Ring Rows
Part B: on High Rings Complete 10 Sets of:
1 Strict Pull Up
1 Toes to rings
1 Skin the Cat
Not for time / rest as needed between sets
WOD:
AMRAP 8
8 Pull Ups
8 T2B
8 Dips
Technique:
Turkish Getups
Complete 10 reps (5 alternating on each arm), build in weight as form allows
Skill:
Romainian Deadlifts
5-5-5
WOD:
3RFT
400M Run
12 Bodyweight Deadlifts
Skill/Strength:
In :15 build to a heavy complex of:
Clean + 2 Front Squat
WOD:
25 Cal Row
30 Push Ups
21 Squat Cleans
25 Cal Row
20 Push Ups
15 Squat Cleans
25 Cal Row
10 Push Ups
9 Squat Cleans
L3: 135/95
L2: 115/75
L1: 95/55
