Wednesday, 5/31/17
Strength/Stability
3×5 (each arm) Turkish Get Ups
*use dumbbell or kettlebell
WOD
4 Rounds:
1 Minute Max Effort Box Jump Overs (24″/20″)
1 Minute Max Effort Kb Swings (53#/35#)
1 Minute Max Effort Calorie Bike
1 Minute Rest
May 2017
Tuesday, 5/30/17
WOD
For Time:
21 Deadlifts (185#/135#)
42 Ab Mat Sit Ups
15 Deadlifts
30 Ab Mat Sit Ups
9 Deadlifts
18 Ab MAt Sit Ups
Monday, 5/29/17
Memorial Day Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Saturday, 5/27/17
Partner WOD
18 Minute AMRAP:
20 Calorie Bike
20 Kb Step Ups (53#/35#)
*Add 5 reps every round
*1 Rope Climb every 2 minutes
Friday, 5/26/17
Barbell Strength/Stability
5×5 Back Squats w/ 3 second pause at the bottom
WOD
10 Minute AMRAP:
3, 6, 9, 12, etc…
Hang Power Cleans (135#/95#)
Handstand Push Ups
Thursday, 5/25/17
“Pick a Skill”
WOD
100 Double Unders
30 Toes 2 Bar
100′ OH Plate Walking Lunge (55#/35#)
30 Toes 2 Bar
100 Double Unders
Wednesday, 5/24/17
Barbell Strength
10 Minutes to work up to a heavy set of
1 Strict Press+1 Push Press+1 Push Jerk
WOD
8 Minute AMRAP:
10 Deadlifts (155#/105#)
20 Wall Balls (20#/14#)
Tuesday, 5/23/17
Gymnastics Strength
4×8 Strict Pull Ups
WOD
21-15-9
Calorie Assault Bike
Kb Swings (70#/53#)
Directly into…
9-15-21
Calorie Row
Burpees over the Rower
Wednesday, 5/17/17
Strength
3×10 Back Squats
*Climb in weight each set
WOD
12 Minute AMRAP:
200m Run
10 Toes 2 Bar
10 Kb Swings (70#/53#)
*Climb by 2 reps every round (12,14,16, etc…)