Competitor WOD May Week 5

This week for the Competitor WOD May Week 5 Day 1 A.  CG RDL – max triple @ 31X0 tempo w/ perfect form in 5 attempts B.  CG bench 2/ red bands – 3 RM EMOM x 10 minutes 2 TnG power cleans @ 80% of 1 RM 4 ring dips MetCon 50.40.30.20.10 of kb swing / double unders (*top of every set do 5 burpees) Day 2 SWOD A.  Box squat @ 65% of 1 Rm – 3 reps EmOM x 10 B.  Weighted pull up cluster, 1.1.1.1×3, rest 10 sec., rest 2 minutes C.  Max effort broad jump – 5 attempts D.  Row sprint – 15 sec. max effort – rest 2:15 x 8 MetCon 400m run 15 S2O @ 155/100# 50 wall balls 400m run  100 double unders 50 wall balls 15 S2O 30 T2B Day 3 A.  DL @ 60% of 1 RM – 3 reps EMOM x 10 w/ red bands attached B.  DB Row@ 60% of 1 RM; 3 reps EMOM x 10 minutes C.  Kipping Ring Dips, 3 x 10-12, rest 60 seconds   3 rounds for time of: 4 Rope Climbs 15′ 12 Push Press 115/75# 16 GHD Sit-ups Day 4   1) 7X1 Hang Snatch – heaviest possible, rest 60 sec. 2a) 5X2 3-Stop Snatch Pulls – heaviest possible, rest 60 sec. 2b) 5X3 Tempo Front Squat @ 80% – rest 60 sec.   MetCon 4 rounds for total working time of: Row 500m 5 Burpee Muscle-Ups 14 DB Snatches (alternating) 70/50#]]>