May 1, 2018

5/1

Warm-up
2 rounds
200m Run
10 Yoga push ups
10 Banded good mornings
10 air squats
10 Banded high pulls
Strength EMOM
12 Minute EMOM
1) Bench press x 10
2) 15-20 Abmat sit ups (Advanced do GHD)
3) 10-12 Strict pull ups (Sub Banded strict pull ups, no kipping)
Score is the weight used for bench press
Metcon (Time)
For time
60 Double unders
50 Wall balls 20/14#
40 DB Snatch 50/35# (Adv. KB)
30 Ring dips
20 Pull ups
Optional Accessory
Every 30 seconds for 2 minutes
:15 DB lateral raises
:15 DB Lateral raise hold with thumbs facing up
Then...
Every 30 seconds for 2 minutes
:15 DB lateral raises with thumbs facing up
:15 DB lateral raise hold with palms facing up
*This should be done with EXTREMELY light weight. Men should use no more than 10lb db's. Ladies should use no more than 5lb plates. you should be able to move through the entire 2 minutes.

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