Tuesday, 5/21/19

WOD

5 Minute AMRAP:
3 Rounds:
10 Bar Facing Burpees
10 Deadlifts (225#/155#)
Max Calorie Row in Remaining Time

Rest 5 Minutes

5 Minute AMRAP:
2 Rounds:
15 Bar Facing Burpees
15 Deadlifts (185#/135#)
Max Calorie Row in Remaining Time

Rest 5 Minutes

5 Minute AMRAP:
1 Round:
30 Bar Facing Burpees
30 Deadlifts (135#/95#)
Max Calorie Row in Remaining Time

Monday, 5/20/19

WOD

For Time:
40 Chest to Bar Pull Ups
40 Box Jump Overs (24″/20″)
40 Handstand Push Ups
200′ Walking Lunge
800m Run

Core Stability

5 Minute EMOM:
40 Second Plank Hold
20 Second Rest

Friday, 5/17/19

Strength

Front Squats
1×2 @75%
1×2 @80%
1×2 @85%

WOD

“Karen”
For Time:
150 Wall Balls (20#/14#)

Thursday, 5/16/19

Partner WOD

3 Rounds:
2 Minute: Sandbag Clean Over the Box(150#/100#)
2 Minute: Farmers Carry (70#/53#)
2 Minute: Sled Push (90#/45#)
2 Minute: Sled Pull (70#/45#)
*20 Second Transitions

Wednesday, 5/15/19

WOD

For Time:
150 Double Unders
100’ Handstand Walk or 6 Wall Walks
50/40 Calorie Bike
100’ Handstand Walk or 6 Wall Walks
150 Double Unders

Accessory Work

3×15 Weighted Hip Extensions