*Regionals Shirts Sign-up HERE…Order Being Place Monday 5/8

**Programming Structure Shift HERE

WOD:

1a) 0:00-5:00 – AQAP:

30 Squat Cleans 225/155

If you finish under 5:00 you get to rest. You may not start to change your weights. Scale so that you can complete a minimum of 15 reps.

1b) 5:00 – 10:00 – Max Load:

Squat Clean

Take as many attempts, as much rest, etc. as you’d like.

2) “Amanda” – 9-7-5 – AQAP:

Muscle-up

Squat Snatch 135/95

Rest as needed.

3) AQAP:

50ft Handstand Walk

50 Calorie Row

50 Alternating Pistol Squats

50 Deadlifts 185/135

50 Handstand Push-ups

50 Wall Balls 20/14

50 GHD Sit-ups

50 Single Arm Dumbbell Overhead Squat 70/50

For the Dumbbell Overhead Squat you must complete 25 on one side before switching to the other.

4) AQAP:

100-75-50-25 Double-unders

40-30-20-10 Push-ups

Wear a weight vest if you have one @ 20/14

5) Strict Toes-to-bar: 3 sets of 15

Rest 90-120 seconds between sets. Use a stall bar if you have one.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

This is a good listen…for those who “can’t” lose weight you’ve either got one of two things going on, some serious medical/thyroid issues, or in 99 out of 100 instances, you’re just not being honest with yourself about what you eat, how much you eat, and how consistently you eat well.