Monday, 5/28/18
WOD
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Friday, 5/25/18
Gymnastics Strength
5 Minute EMOM:
10 Ring Dips
WOD
For Time:
50 Kb Swings (70#/53)
50 Toes to Bar
25/20 Calorie Bike
Thursday, 5/24/18
Partner WOD
9 Minute AMRAP:
3 Tire Flips
6 Burpee Tire Jumps
Rest 2 Minutes
9 Minute AMRAP:
50’ Overhead Walking Lunge (50#/35#)
50’ Sandbag Carry
*You go I go
Wednesday, 5/23/18
WOD
800m Run Cash In
3 Rounds:
30 Wall Balls (20#/14#)
20 Pull Ups
800m Run Cash Out
Tuesday, 5/22/18
WOD
5 Rounds, (2:00 on/2:00 off):
20/16 Calorie Row
Max Strict Handstand Push Ups
Core
4×15 Weighted Sit Ups
Monday, 5/21/18
Strength
10 Minutes:
Work up to a heavy Overhead Squat
WOD
“Charlotte”
21-15-9
Overhead Squats
Sumo Deadlift High Pull
*95#/65#
Friday, 5/18/18
WOD
Crossfit.com WOD 180508
3 Rounds:
5 Bar Muscle Ups
5 Power Snatch
into..
3 Rounds:
15 Deadlift
30 Air Squats
into..
3 Rounds:
5 Bar Muscle Ups
5 Power Cleans
*155#/105#
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
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
Tuesday, 5/15/18
WOD
12 Minute AMRAP:
50/42 Calorie Bike
75 Wall Balls (20#/14#)
100′ Dumbbell Overhead Walking Lunge (50#/35#)