Uncategorized

Monday, 5/13/19

WOD

For Time:
800m Run
27 Kettlebell Swings
27 Toes to Bar
600m Tun
21 Kettlebell Swings
21 Toes to Bar
400m Run
15 Kettlebell Swings
15 Toes to Bar
200m Run
9 Kettlebell Swings
9 Toes to Bar
(53#/35#)

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Friday, 5/10/19

WOD

“Diane”
For Time:
21-15-9
Deadlifts (225#/155#)
Handstand Push Ups

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Thursday, 5/9/19

Strength

3×4 Back Squats @70%

WOD

For Time:
1 Mile Run

Rest 5 Minutes

1 Mile Run

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Wednesday, 5/8/19

WOD

10 Minute EMOM:
7 Chest to Bar Pull Ups
*Max Calorie Bike in Remaining Time

Accessory Work

3x200m Farmers Carry
*1 Set Every 4 Minutes

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Tuesday, 5/7/19

WOD

15 Minute AMRAP:
1,600m Row
In Remaining Time AMRAP of…
20 Push Ups
30 Air Squats

Core Strength

5 Sets: Max Hollow Body Hold
*Rest 45 Seconds Between Sets

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Monday, 5/6/19

Strength

8 Minute EMOM:
1 Squat Snatch

WOD

For Time:
50 Double Unders
10 Snatch
50 Double Unders
8 Snatch
50 Double Unders
6 Snatch
50 Double Unders
4 Snatch
50 Double Unders
2 Snatch
*95#/65#

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Friday, 5/3/19

Partner WOD

4 Minute AMRAP:
Tire Flips

Rest 2 Minutes

4 Minute AMRAP:
Rope Climbs

Rest 2 Minutes

4 Minute AMRAP:
Sled Push

Rest 2 Minutes

4 Minute AMRAP:
Bike Calories

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Thursday, 5/2/19

Strength

10-8-6-4-2
Bench Press
*Build in weight each set

WOD

For Time:
40 GHD Sit Ups
50’ Dumbbell Overhead Walking Lunge
60 Dumbbell Step Ups (24″/20″)
50’ Dumbbell Overhead Walking Lunge
40 GHD Sit Ups
*50#/35# Dumbbell

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Wednesday, 5/1/19

Gymnastics

3 Sets:
1 Minute Handstand Walk for Max Distance
*Rest 2 Minutes

WOD

10 Rounds:
5 Deadlift (275#/185#)
5 Strict Pull Ups

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Tuesday, 4/30/19

Strength

3×4 Front Squats @70%

WOD

3 Minute AMRAP:
20/16 Calorie Row
20 Lateral Burpees Over the Rower
Max Wall Balls (20#/14#)

Rest 3 Minutes

3 Minute AMRAP:
20/16 Calorie Row
15 Lateral Burpees Over the Rower
Max Wall Balls (20#/14#)

Rest 3 Minutes

3 Minute AMRAP:
20/16 Calorie Row
10 Lateral Burpees Over the Rower
Max Wall Balls (20#/14#)

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