WOD: 05.14.2018 - 05.18.2018


5k Run! 

Drink lots of water today, and come in well fed, and rested.  Don't forget the sunscreen, music, sunglasses, or anything else you'll need.  Newer athletes may choose or need to scale this distance.  If rowing, perform the 5k on the rower. (5000m) 


Strength: Push Press

1 Push Press, every 2 minutes for 7 sets.  Each single rep should be at or near your 1RM.  You can add or subtract weight as needed, but aim to stay HEAVY for all 7 sets. 

Met-Con: For Time

40 HR Push-Ups

40 Single Arm KB Thrusters (53/35) Only switching hands every 10 reps.

40 HR Push-Ups


Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 1 rep. 3 second descent, 2 second hold in bottom position. 

Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.

Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Run 200 Meters. (Row 250m)
Squat Cleans (135/95)


Every 2 minutes, for 20 minutes (10 sets):
2 Snatch Lift-Offs + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.

For time: 15 min time cap.
Run 800 Meters
30 Power Snatches (135/95)
Run 800 Meters

The 30 power snatches should take no more than 5 minutes, so please modify the weight for the appropriate stimulus.


3 min AMRAP.  

Rest 2 Min, then starting from the top:

6 min AMRAP

Rest 2 Min, then starting from the top:

12 Min AMRAP!  Aim to get back on the Rower!

20 Cal Row

30 Wall Balls (20/14) 

20 T2B

30 Box Jumps (24/20)

20 KB Sumo D.L. High Pull (Red/Green)

30 Burpees

20 Shoulder to Overheads (135/95) *from the floor