Wods

Monday, May 7 to Saturday, May 12

06/05/2018

Monday, May 7

Warmup:
500/400m Row
+
2 Rounds
20 Lateral Banded Step Overs
10 Deadlifts (Empty Bar)
10 Bent Over Rows
10 Front Squats

Part 1:
Conventional Deadlift against a band: 1RM. Rest 2-3:00
– Drape band over the bar
– Higher your deadlift is the heavier band you should use.
Beginner: Work on Deadlift Technique perform sets of 5 resetting on each rep with no band.

Part 2:
AMRAP 7:
12 Front Squats (95/65)
9 Bent Over Rows (95/65)

 

Tuesday, May 8

Warmup:
5 minute AMRAP
5/4 Calorie Bike
5 Inch Worms
10 Pushup Shoulder Taps
100' Empty Sled Push

Part 1:
Superset
4 Rounds of:
1a) 200' Sled Push (135/90)
1b) :30s Top of Dip Hold
1c) 1 Minute Assault Bike
*Rest 2 minutes between rounds.

Part 2:
3 Rounds of:
1a) Single Leg DB or KB Deadlift x 8 each.
1b) Alternating DB Hammer Curls x 8-10 each.
1c) Hollow Body Hold x 20s.
*Rest as needed between exercises.

 

Wednesday, May 9

Warmup:
3 Rounds
:20s Double Unders
10 Kossacks
+
3 Rounds
:20s Handstand Hold
:20s Supinated Bar Hang

Part 1:
20 Minutes
Strict Press: 1RM. Rest 2:00
– Take 8-10 sets
– Beg: 5 x 5, adding.

Part 2/QuickFit:
“Lungs”
100 Double Unders (100 Singles)
21 Wall balls (20/14)
21 Burpees
75 DU
15 Wall balls
15 Burpees
50 DU
9 Wall balls
9 Burpees

 

Thursday, May 10

Warmup:
8 Minutes EMOM
Odd - :30s Row
Even :30s Plank

WOD:
5 Rounds For Quality
:45s On & :15s Off Each
Supinated Barbell Bent Over Rows (95/65)
Front Rack Reverse Lunges (95/65)
Med Ball Twists (20/14)
Farmer's Carry (70's/53's)
Single Arm DB Push Press (:20s Each Arm)

 

Friday, May 11

Warmup:
3 Rounds
:20s Bike or Row
8 Single Arm KB Swings
:20s Bottom Squat Hold
4 Bottom Half Burpees
+
2-3 Sets of 4 Front Squats

Part 1:
6 Minutes EMOM
4 Speed Front Squats @65%
*Taken from the floor. Focus on speed, none of the sets/reps should be difficult.

Part 2/QuickFit:
Every 4:00 for 5 Rounds
6 KB Swings (70/53)
9 Burpees
12/9 Calorie Bike or 15/12 Calorie Row (As fast as possible)

 

Saturday, May 12

Warmup:
400m Run
+
2 Sets of 5 Reps of Each Movement

Boot Camp:
3 Rounds Each Alternating W/Partner
200m Run
15 KB Swings
12 Jumping Pullups

WOD:
“Team Helen”
3 Rounds w. a partner:
Run 800 Meters
42 KBS (53/35)
24 Pull-ups

Then right into,

“Team Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups
*One partner works at a time. Split work evenly.
**30 minute cap.