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
Tuesday, 5/14/19
Strength
8 Minute EMOM:
1 Squat Clean and Jerk
WOD
7 Minute AMRAP:
7 Thrusters (135#/95#)
7 Muscle Ups
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#)
Thursday, 5/9/19
Strength
3×4 Back Squats @70%
WOD
For Time:
1 Mile Run
Rest 5 Minutes
1 Mile Run
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