WOD

16 Minute EMOM

Min 1 = Max Cal Bike Sprint

Min 3 = Max Rep Strict Sit Ups

Then

Front Squat

All at 90% of Your 1 Rep Max

3 @ 70%

3 @ 80%

3+ @ 90%

1 x 20 @ 50%

Coach Stacey’s Coaches Choice WOD

15 Minute AMRAP

1 Round of “DT” (115/75)(155/105)

100 Meter Run

2 Rounds of “DT”

100 Meter Run

**Add 1 Round of “DT” after every 100 Meter Run

DT= 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder To Overhead

Coach Stacey’s Notes:  

With DT, we all have our “regular breaking points”.  We may try to go one full round unbroken and then break at 11 deadlifts or maybe we always break at 9 hang power cleans etc.  I wanted to have an opportunity to try and go unbroken deeper into some rounds so with the ladder we can try and get the first round unbroken, “run” 100m to recover and try for two rounds unbroken, etc.  As we get higher in the ladder it becomes “how few breaks can you take?”.  And then you will likely fall back to your usual breaks at 11 deadlift and 8 hang power cleans.  The “run” is your opportunity to shake out your arms, recover, and prepare for the next round.  

4 x 4:00 Sets

500/400 Meter Row

6/12 T2B

10 HSPU/SHSPU

Then

Deadlift and Bench Press

3 @ 70%

3 @ 80%

3+ @ 90%

1 x 20 @ 50% FOR BENCH ONLY

12 Minute EMOM

12/10 Cal Ski

16 KB Front Rack Lunges (53/35)

16 KB Russian Twists

12/10 Cal C2 Bike

100’ Sled Pull

Rest

THEN

Front Squat

Add +10 Pounds To Your 1 Rep Max

Then Use 90% of Your New 1 Rep Max

5 @ 65%

5 @ 75%

5+ @ 85%

1 x20 @ 50%

Complete For Time

75 DB Hang Clean & Jerk (50/35)

75 Burpee Over DB

Every 2 Minutes on The Minute (E2MOM) 3/2 Wall Walks

For today, this WOD will start with Wall Walks.  After that, choose your own adventure in terms of how you complete your 150 total reps.  At the beginning of every 2 minutes, you will stop what you’re doing and complete your required wall walks.

On a 9 Minute Clock

55/45 Cal Row

Then AMRAP

30 Crossovers

10 Deadlift (185/125)

THEN

Bench Press and Deadlift Week 5

Add +5 Pounds to Upper Body Lift and +10 Pounds to Lower Body Lifts.  This is +5 and +10 to your 1 Rep Max Number

All percentages are at 90% of your NEW 1 Rep Max number

5 @ 65%

5 @ 75%

5+ @ 85%

1 x 20 @ 50% of NEW 1 Rep Max

Complete For Time

60-40-20

Wall Balls (20/14)(10’/9’)

Med Ball Sit Ups

200 Meter Run After Each Round.  Start and End with 200 Meter Run.

HAPPY CINCO DE MAYO!

”The Angry Mexican”

20 Minute AMRAP

5 Box Jumps (30”/24”)

5 HSPU

5 Power Clean (135/95)

5 Right Arm KB Thruster (53/35)

5 Left Arm KB Thruster (53/35)

“The Angry Mexican” was first posted by New Species CrossFit (Royal Oak, MI, USA) as their workout of the day for Cinco De Mayo in 2012 (May 5, 2012).

4 Sets On The 5:00

(20/17)(25/21) Cal Bike

50 Double Unders

15 T2B

Then

Front Squat Deload

From you 90% of 1 Rep Max

5 @ 40%

5 @ 50%

5 @ 60%