Specialty WODs 5/13-5/20

CFE
Sunday 5/13 and Wednesday 5/16
“WODs with Friends 2.0”
In 30 minutes, teams of 3 complete for max reps:
Max Calorie Row
and
AMRAP of:
20 Med Ball Cleans (20/14)
20 Burpee Box Jump Overs (24/20)
20 Sit ups (Rx+ Toes To Bar or V-Ups)

One person is rowing at all times while the other teammates are chipping away at the AMRAP. For the AMRAP, partition reps as desired. Each time a round is completed, you’ll switch with the person rowing.

Functional Strength
Sunday 5/13 and Wednesday 5/16
A. 15 minutes to establish 1 RM Odd Object Turkish Get up

B. 7×2 Bench Press (Heavy)

C. Cashout for Quality
30-50 Dumbbell Pull overs (light)

OlyWOD
Sunday 5/13
Jerk
3×3, 3×2, 3×1
Behind Neck Press
5×5

Wednesday 5/16
Muscle Snatch + Snatch Balance
3x(2+2)
Snatch
5×2
Back Squat – 3 second pause at bottom
5×2

Sunday 5/20
Deadlift + Clean Pull + Clean
10x(1+1+1)
Back Squat
2×3, 2×2, 2×1