Monday, May 2nd - Friday, May 6th

Monday May 2nd
Crossfit Open WOD
Complete as many rounds in 7mins as possible….record your rounds, however if you are not at 21/21 keep going til you get there and record that time too….
3 Thruster (100/65)
3 Chest to bar Pull-ups
6 pound Thruster (100/65)
6 Chest to bar Pull-ups
9 Thruster (100/65)
9 Chest to bar Pull-ups
12 Thruster (100/65)
12 Chest to bar Pull-ups
15 Thruster (100/65)
15 Chest to bar Pull-ups
18 Thruster (100/65)
18 Chest to bar Pull-ups
21 Thruster (100/65)
21 Chest to bar Pull-ups

Tuesday May 3rd

800m Run with plate (45/25)
800m Run
400m Run with plate (45/25)
400m Run
200m Run with plate (45/25)
200m Run


Wednesday May 4th

Deadlift 5 @ 40-50-60 then 4 chances for a new one rep max…..

WOD
30-20-10
SDHP (75/55)
KTE

Thursday May 5th

Row 1k
Burpee Broad Jump up and back across gym
Row 500m
Burpee Braod Jump up and back across gym

Friday May 6th

100 KB Swings (45/35)
30 Power Cleans (95/65)
30 Push Press (95/65)
30 Ea Arm DB Snatch (55/35)
30 Overhead Sqauts with Plate (45/25)
100 KB Swings (45/35)
****If you like, do this with a partner, you still do the same amount of reps, but one works while one rest, however each person does the allotted number of reps….smoker