Monday, 5/13/24
WOD
“Barbara”
For Time:
20 Pull Ups
30 Push Ups
40 Ab Mat Sit Ups
50 Air Squats
*Rest 3 Minutes After Each Round
Thursday, 5/9/24
Strength Work
Strength
5 Minute EMOM:
5 Power Cleans @50-55%
Rest 1 Minute
5 Minute EMOM:
3 Power Cleans @60-65%
Rest 1 Minute
5 Minute EMOM:
1 Power Clean @70-75%
WOD
For Time:
100 Double Unders
50 Sit-Ups
80 Double Unders
40 Sit-Ups
60 Double Unders
30 Sit-Ups
40 Double Unders
20 Sit-Ups
20 Double Unders
10 Sit-Ups
Wednesday, 5/8/24
WOD
6 Sets for Time:
10/8 Cal. Bike
14 Back Rack Step Back Lunge (95/65)
50′ Broad Jump
–Rest 3:00 between sets–
Tuesday, 5/7/24
Strength Work:
Every 1:30 for 7:30 (5 Sets)
1 High Hang Snatch +
1 Hang Snatch +
1 Snatch
WOD – “Isabel”
For Time:
30 Snatches (135/95)
Monday, 5/6/24
AMRAP for 30 Minutes:
400m Run
–Then 5 Rounds of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Thursday, 5/2/24
Strength
5 Minute EMOM:
5 Power Snatches @50-55%
Rest 1 Minute
5 Minute EMOM:
3 Power Snatches @60-65%
Rest 1 Minute
5 Minute EMOM:
1 Power Snatch @70-75%
WOD
For Time:
100 Back Squats (95#/65#)
100 Ab Mat Sit Ups
Wednesday, 5/1/24
WOD
In 15 Minutes Do:
9-15-21-27
Alternating Dumbbell Snatches (50#/35)
Dumbbell Step Back Lunges (50#/35#)
In Remaining Time AMRAP of:
2 Wall Walks
50 Double Unders
Tuesday, 4/30/24
Strength
5 Sets:
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
WOD
For Time:
100/80 Calorie Bike
100/80 Calorie Ski Erg
Monday, 4/29/24
WOD
12 Minute AMRAP:
200m Run
10 Strict Pull Ups
Rest 2 Minutes
12 Minute AMRAP:
200m Run
20 Push Ups
Rest 2 Minutes
12 Minute AMRAP:
200m Run
30 Air Squats