Thursday-Saturday 170518-20 – Beginner

Thursday 5/18
Skill/Warm up
Paused Overhead Squat 5×3, increasing (from the rack)

Strength
Front Squats 5×2, increasing

Compare to 5/11/17.

Core Cashout
3-5 rounds not for time:
10 Jack Knifes (5/leg)
10 Tuck Ups
10-15 second Bent Tuck Hold
100 ft Double Kettlebell Front Rack Carry (tough weight, but able to complete unbroken)
Rest 1 minute

All Levels Friday 5/19
Partner Conditioning
4 rounds (each) for time:
Partner 1:
1,000/750 m Row

Partner 2:
One Round:
15 Pull Ups
30 Sit ups
45 Air Squats

Rest during the remainder of your partner’s row.

Note: One person is rowing at all times. Once Partner 1 finishes their 1,000/750 meter row, Partner 2 will begin their 1,000/750 meter row and Partner 1 will begin the body weight movements.

Saturday 5/20
Strength
Tempo Push ups 5×5, toughest scaling possible (Tempo: 22×2)

Partner Conditioning
3 rounds for max reps of:
90 seconds – ME Hang Power Snatch (95/65) – Person A
90 seconds – ME Hang Power Snatch (95/65) – Person B
90 seconds – ME Push ups – Person A
90 seconds – ME Push ups – Person B
90 seconds – ME Box Jumps with step down (30/24) – Person A
90 seconds – ME Box Jumps with step down (30/24) – Person B

Note: Score is total reps completed with your partner.

Here’s what’s on tap for Sunday and Monday’s Beginner classes:

Strength
A1. Hang Power Cleans 5×5, increasing
A2. Pistol Progression 5×3-5/leg

Partner Conditioning
15 minute AMRAP:
3 Hang Power Cleans (115/85)
6/leg Jump Switch Lunges
9 Box Jumps with step down (24/20)
12 Sit ups

Note: This wod is performed “follow the leader” style.