Tuesday, 5/15/18
WOD
12 Minute AMRAP:
50/42 Calorie Bike
75 Wall Balls (20#/14#)
100′ Dumbbell Overhead Walking Lunge (50#/35#)
Uncategorized
Monday, 5/14/18
WOD
“Helen”
3 Rounds:
400m Run
21 Kb Swings (53#/35#)
12 Pull Ups
Core Stability
4 Sets Max Effort L Sit Holds
*Rest 1 minute after each set
Thursday, 5/10/18
WOD
Teams of 3
“Odd Object Cindy”
18 Rounds (6 Each):
5 Weighted Inverted Rows (25#/15#)
10 DB Bench Press (50#/35#)
15 Bear Hug Squats (30#/20#)
Wednesday, 5/9/18
Strength
8×3 Deadlift
*Drop and reset every rep
WOD
2 Rounds:
15 Toes to Bar
100′ DB Overhead Walking Lunge (50#/35#)
15 Toes to Bar
30 DB Snatch (50#/35#)
Tuesday, 5/8/18
WOD
3 Minute AMRAP:
18 Burpee Box Jumps (24/20)
18 Front Squats (95#/65#)
Max Calorie Row
Rest 3 Minutes
3 Minute AMRAP:
15 Burpee Box Jumps (24/20)
15 Front Squats (115#/85#)
Max Calorie Row
Rest 3 Minutes
3 Minute AMRAP:
12 Burpee Box Jumps (24/20)
12 Front Squats (135#/95#)
Max Calorie Row
Rest 3 Minutes
3 Minute AMRAP:
9 Burpee Box Jumps (24/20)
9 Front Squats (155#/105#)
Max Calorie Row
Monday, 5/7/18
Wod
“Grace”
For Time:
30 Clean and Jerks (135#/95#)
Rest til the 10 minute mark
1 Mile Run
Friday, 5/4/18
Gymnastics Strength
3×18 Strict Handstand Push Ups
*Rest 90 Seconds
WOD
10 Minute AMRAP:
15 Wall Balls (20#/14#)
15 Calorie Row
*Increase by 5 reps every round
Thursday, 5/3/18
WOD
Teams of 3 (Relay Style):
9 Minute AMRAP:
10 Hip Extensions
100’ Farmer Carry (70#/53#)
30 Double Unders
Rest 2 Minutes
9 Minute AMRAP:
10 GHD Sit Ups
100’ Front Rack Carry (53#/35#)
30 Double Unders
Wednesday, 5/2/18
WOD
For Time:
35/30 Calorie Bike
27 Chest to Bar Pull Ups
21 Power Snatch (115#/85#)
15 Overhead Squats (115#/85#)
9 Squat Snatch (115#/85#)