Thursday, 5/12/22
Partner WOD
For Time:
20 Dumbbell Bench Press (50#/35#)
200m Farmers Carry
20/16 Calorie Bike
18 Dumbbell Bench Press
200m Farmers Carry
20/16 Calorie Bike
16 Dumbbell Bench Press
200m Farmers Carry
20/16 Calorie Bike
…
2 Dumbbell Bench Press
200m Farmers Carry
20/16 Calorie Bike
*35 Minute Time Cap
*Split All Reps and Distance Evenly
Wednesday, 5/11/22
WOD
3 Minute AMRAP:
25 Bar Facing Burpees
Max Front Squats (155#/105#)
Rest 3 Minutes
3 Minute AMRAP:
25 Bar Facing Burpees
Max Front Squats (135#/95#)
Rest 3 Minutes
3 Minute AMRAP:
25 Bar Facing Burpees
Max Front Squats (115#/85#)
Rest 3 Minutes
3 Minute AMRAP:
25 Bar Facing Burpees
Max Front Squats (95#/65#)
Tuesday, 5/10/22
Strength
Build to a Heavy Single Clean and Jerk
WOD
“Grace”
For Time:
30 Clean and Jerks (135#/95#)
Monday, 5/9/22
WOD
3 Rounds For Time:
0.7/0.65 Mile Bike
20 Toes to Bar
30 Hang Dumbbell Snatches (50#/35#)
40 Air Squats
100’ Single Dumbbell Overhead Walking Lunge (50’ Each Arm)
Friday, 5/6/22
WOD
3 Rounds:
10 Snatches (95#/65#)
12 Bar Facing Burpees
Directly Into…
2 Rounds:
10 Snatches (115#/85#)
12 Bar Facing Burpees
Directly Into…
1 Round:
10 Snatches (135#/95#)
12 Bar Facing Burpees
Thursday, 5/5/22
WOD
5 Rounds:
20 Shuttle Sprints (25’)
30 Ab Mat Sit Ups
20 Russian Kettlebell Swings (53#/35#)
100’ Kettlebell Goblet Walking Lunge (53#/35#)
Wednesday, 5/4/22
Strength
Build to a Heavy Single Overhead Squat
WOD
For Time:
75 Overhead Squats (95#/65#)
*Every 3:00 (Starting at 0:00): 400m Run
Tuesday, 5/3/22
WOD
5 Rounds For Time:
20/16 Calorie Bike
40 Hand Release Push Ups
60 Double Unders
Monday, 5/2/22
Strength
Build to a Heavy Single Deadlift
WOD
For Time:
30 Chest to Bar Pull Ups
3 Rounds of Dumbbell DT
20 Chest to Bar Pull Ups
2 Rounds of Dumbbell DT
10 Chest to Bar Pull Ups
1 Round of Dumbbell DT
*(50#/35#)’s
Friday, 4/29/22
WOD
3 Rounds:
500/450m Row
400m Run
30 Toes to Bar
*Rest 3 Minutes Between Rounds