Happy May Day! This week will be d-load Week. Time to give our hard working bodies a rest from heavy weight. A. Bringing Sally Up 95/65 65/35 44/air Squat  B. Tabata this For Lowest Reps in 24 minutes Tabata Double Unders/ Singles 1 Minute Rest Tabata Air Squat 1 Minute Rest Tabata Pull-Ups/Ring Rows 1…

Saturday  A.  8 Rounds  200 m run 8 Handstand push-ups 5 Clean & Jerk 135/95

Friday  A.  Dead Lift Cycle 1 Week 3 Off of 90% 1RM 5@75% 3@85% 1+@95% B.  15 Minute AMRAP  5 Dead Lifts @65% 1RM 10 Box Jumps  15 Wall Balls

Thursday  A.  Bench Press Cycle 1 Week 3 Off of 90% 5@75% 3@85% 1+@95% B.  Every 2 Minutes for 30 Minutes  Row 1 Minute for max calories On Minute 10 and 20 complete 1 suicide (10-20-30-40-50) Score = total calories rowed

Wednesday  A.  Strict Press Cycle 1 Week 3 Off of 90% 1RM 5@75% 3@85% 1+@95% B.  6 Rounds  6 Shoulder to overhead 135/95 105/75 95/65 60 over the bar lateral hops 6 ring/ p-bar dips

Tuesday  Tuesday’s wod A. Emotm 8 minutes  1 Snatch building to today’s heavy with good form B. 3 Rounds 800 meter row or run 30 Alternating DB power snatch 15 burpees

Monday  A.  Back Squat Cycle 1 Week 3  Of 90% 1RM 5@75% 3@85% 1+@95% B. For Time  (20 min time cap) 25 toes-to-bars 50 double-unders 15 squat cleans (115/65 lbs) 25 toes-to-bars 50 double-unders 13 squat cleans (135/85) 25 toes-to-bars 50 double-unders 11 squat cleans (155/105 lbs) 25 toes-to-bars 50 double-unders 9 squat cleans (185/125…

Sunday  9:00 Yoga 10:00am Open Gym Make a wod you missed during the week or work on your weaknesses.

A.  Handstand work B.    “Josh” For time: 95/65 pound Overhead squat, 21 reps 42 Pull-ups 95/65 pound Overhead squat, 15 reps 30 Pull-ups 95/65 pound Overhead squat, 9 reps 18 Pull-ups U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near…

Friday  A.  Dead Lift Cycle 1 Week 2 Off of 90% 1RM 3@70%  3@80% 3+@90% B.   Three rounds for time of: 15 Wall Ball Shots 15 Deadlifts  155/135  135/95  Rest 1 minute: Then, Three Rounds  15 V – Ups :30 plank hold

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