May 2018

Thursday, 5/17/18

WOD

21-18-15-12-9
Plate Ground to Overhead (45#/25#)
Med Ball Ab Mat Sit Ups (20#/14#)
*1:00 on/1:00 off
*Start every minute with 100m run

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Wednesday, 5/16/18

Strength

5 Sets, Every 90 Seconds:
3 Back Squats

WOD

3 Minute AMRAP:
15 Calorie Row
10 Lateral Burpees Over the Rower

Rest 3 Minutes

3 Minute AMRAP:
10 Calorie Row
10 Lateral Burpees Over the Rower

Rest 3 Minutes

3 Minute AMRAP:
10 Calorie Row
15 Lateral Burpees Over the Rower

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Tuesday, 5/15/18

WOD

12 Minute AMRAP:
50/42 Calorie Bike
75 Wall Balls (20#/14#)
100′ Dumbbell Overhead Walking Lunge (50#/35#)

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Monday, 5/14/18

WOD

“Helen”
3 Rounds:
400m Run
21 Kb Swings (53#/35#)
12 Pull Ups

Core Stability

4 Sets Max Effort L Sit Holds
*Rest 1 minute after each set

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Friday, 5/11/18

WOD

For Time:
2k Row
200 Double Unders

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Thursday, 5/10/18

WOD

Teams of 3
“Odd Object Cindy”
18 Rounds (6 Each):
5 Weighted Inverted Rows (25#/15#)
10 DB Bench Press (50#/35#)
15 Bear Hug Squats (30#/20#)

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Wednesday, 5/9/18

Strength

8×3 Deadlift
*Drop and reset every rep

WOD

2 Rounds:
15 Toes to Bar
100′ DB Overhead Walking Lunge (50#/35#)
15 Toes to Bar
30 DB Snatch (50#/35#)

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Tuesday, 5/8/18

WOD

3 Minute AMRAP:
18 Burpee Box Jumps (24/20)
18 Front Squats (95#/65#)
Max Calorie Row

Rest 3 Minutes

3 Minute AMRAP:
15 Burpee Box Jumps (24/20)
15 Front Squats (115#/85#)
Max Calorie Row

Rest 3 Minutes

3 Minute AMRAP:
12 Burpee Box Jumps (24/20)
12 Front Squats (135#/95#)
Max Calorie Row

Rest 3 Minutes

3 Minute AMRAP:
9 Burpee Box Jumps (24/20)
9 Front Squats (155#/105#)
Max Calorie Row

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Monday, 5/7/18

Wod

“Grace”
For Time:
30 Clean and Jerks (135#/95#)

Rest til the 10 minute mark

1 Mile Run

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Friday, 5/4/18

Gymnastics Strength

3×18 Strict Handstand Push Ups
*Rest 90 Seconds

WOD

10 Minute AMRAP:
15 Wall Balls (20#/14#)
15 Calorie Row
*Increase by 5 reps every round

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