WOD
May 15
WOD
5 min amrap
20 sit ups
20 lunge steps
5 burpees
rest 2:30
5 min amrap
100m sprint
20 squats
rest 2:30
5 min amrap
10 hr push ups
15 kbs (53/35)
May 14
Strength
dead lift
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%
WOD
20 hspu
30 t2b
20 hang squat snatch (95/65)
30 wall balls
20 ground to oh
30 kbs (53/35)
May 11
WOD
5 dead lift (315/225)
15 hr push up
10 CTB pull up
5 rounds for time
Cool down
tabata midline madness
May 10
WOD
teams of 4
complete 5k row or 5mile airdyne
then move through the following follow the leader style
30 burpees
30 t2b
30 sdhp (95/65)
run 200m
time is called when last person finishes run
May 9
Strength
Find comfy 1RM snatch
WOD
800m run for time
rest 4 min
8 min amrap
10 kbs (70/53)
10 box jumps
30 double unders
rest briefly then 800m run
May 8
WOD
9-6-3
muscle ups*
thrusters (165/110)
*mod for muscle up is 3:1 pull ups and ring dips, so first round, 27 pull ups, 27 ring dips, then normal thrusters, then 18 pull ups, 18 ring dips, thrusters, the 9/9.
May 7
Strength
Find 1 RM Dead Lift
WOD
200m run
9 hang squat clean (155/105)
6 push jerk
rest 2 minutes
5 Rounds
