WOD 130524:

7X3 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.

-then-

7 minute AMRAP of:

7 Hang Power Cleans 155/105#
30 Split Jumps

*Rest 2 minutes – then:

Run 800m for time.

WOD 130522:

5X2 Hi-Hang Cleans + 1 Jerk – heaviest possible, rest 60 sec.

-then-

For time:

2 rounds of-

Run 400m
8 Strict Pull-ups

-then (no rest)-

40 BB Weighted Stepups (front rack – 20″ Box) 115/75#

-then (no rest)-

2 rounds of-

Run 400m
8 Strict Pull-ups

WOD 130521:

5X2 Tempo HBBS @ 85% – rest 90 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

-then-

For time:

20 KB Snatches (10l/10r) 24/16kg
20 Pistols (alternating)
20 KB Snatches (10l/10r) 24/16kg
20 Pistols (alternating)
20 Box Jumps 24/20″
20 KB Snatches (10l/10r) 24/16kg
20 Box Jumps 24/20″
20 KB Snatches (10l/10r) 24/16kg

WOD 130520:

5X2 Hi-Hang Snatches – heaviest possible, rest 60 sec.

-then-

4 rounds for total working time of:

24 Split Jumps (alternating)
24 KBS 24/16kg
24 Thrusters 45#

Rest – 1:1

WOD 130517:

7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift.

-then-

3 rounds for time of:

20 Pistols (alternating)
15 Burpees
10 Strict Pull-ups

WOD 130515:

7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.

-then-

3 rounds for time:

Run 400m
14 Ring Dips
7 Power Clean & Jerks 165/105#

WOD 130514:

5X3 Tempo HBBS @ 80% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

-then-

For time:

50 Double-Unders
30 HSPU (reg standard)
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB