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
Tuesday, 5/7/19
WOD
15 Minute AMRAP:
1,600m Row
In Remaining Time AMRAP of…
20 Push Ups
30 Air Squats
Core Strength
5 Sets: Max Hollow Body Hold
*Rest 45 Seconds Between Sets
Monday, 5/6/19
Strength
8 Minute EMOM:
1 Squat Snatch
WOD
For Time:
50 Double Unders
10 Snatch
50 Double Unders
8 Snatch
50 Double Unders
6 Snatch
50 Double Unders
4 Snatch
50 Double Unders
2 Snatch
*95#/65#
Friday, 5/3/19
Partner WOD
4 Minute AMRAP:
Tire Flips
Rest 2 Minutes
4 Minute AMRAP:
Rope Climbs
Rest 2 Minutes
4 Minute AMRAP:
Sled Push
Rest 2 Minutes
4 Minute AMRAP:
Bike Calories
Thursday, 5/2/19
Strength
10-8-6-4-2
Bench Press
*Build in weight each set
WOD
For Time:
40 GHD Sit Ups
50’ Dumbbell Overhead Walking Lunge
60 Dumbbell Step Ups (24″/20″)
50’ Dumbbell Overhead Walking Lunge
40 GHD Sit Ups
*50#/35# Dumbbell