“CINCO De MAYO 5 for 5” by DB
5min to Achieve a 1RM Thruster (from floor)
Rest 2min
5min AMRAP:
5 Thrusters 95/65 RX+ 115/75 MRX 75/55
5 Barbell Push-ups
5 Chest to Bar Pull-Ups RX+ 5 MUs (Ring or Bar)
Rest 3min
5min to Achieve a 1RM Power Clean
Rest 2min
5min AMRAP:
5 Power Cleans 135/95 RX+ 155/105 MRX 95/65
5 Over Bar Burpees
5 Toes to Bar
Rest 3min
5 Rounds For Time:
5 Pull-Ups RX+ C2B
5 Hang Power Cleans
5 Shoulder to Overhead 135/95 RX+ 155/105 MRX 95/65
CFHSV Running & Endurance WOD:
For Time:
3 x 100m sprint, 100m recovery walk between
1200m run
rest 1 minute
3 x 100m sprint, 100m recovery walk between
800m run
rest 1 minute
3 x 100m sprint, 100m recovery walk between
600m run
rest 1 minute
3 x 100m sprint, 100m recovery walk between
400m run
8AM R&E
Open Gym: today’s WOD
Thruster: 155
1st AMRAP: 5+10 RX
Power Clean: 170
2nd AMRAP: 4+8 RX
5 round for time: 3:26 RX
8AM R&E
Open Gym: Today’s WOD
Thruster: 205
1st AMRAP: 3+14 Rx+
Power Clean: 245
2nd AMRAP: 5+1 Rx+
5 rounds for time: 4:46 Rx+
Ring MUs on first AMRAP
9am R&E = 31:13
Open Gym – Today’s WOD :
A1. 7 rx
A2. 5 + 3 rx
A3. 3:01 rx
Back squats e2mom
205-6, 220-4, 235-2
220-6, 235-4, 250-2
235-6, 250-4, 265-2
Wod amrap7
10 thrusters @95
10 t2b
5+14rx
100 push ups
100 sit ups
3 minute plank hold