5
May
WOD Monday 5/5/14
Main – WOD
Metcon (AMRAP – Rounds and Reps)
American Dream
AMRAP 20
Up Ladder of:
Power Clean (205, 140#)
Muscle Up
REGIONAL & GAMES ATHLETES
1. Snatch
5 x 1 across at 90%
2. Clean and Jerk Complex
3 sets across of: Power Clean + 2 Front Squats + Jerk
3. Oly Pause Squats
10 x 1 Front Squat across, OTM
4. Gymnastic Benchmark
Max Distance Handstand Walk
5. Metcon
“American Dream”
AMRAP 20
1.2.3.4.5… continue as high as possible, alternating between:
Power Clean, 205/140
Muscle up
OPEN ATHLETES
1. Metcon
1.2.3.4.5… continue as high as possible, alternating between:
Power Clean, 205/140
Muscle up
2. Snatch
5×1 across at 90%
3. Front Squat
10 x 1 across, OTM