Wods

Monday, May 21 to Saturday, May 26

20/05/2018

Monday, May 21

Warmup:
500/400m Row
+
2 Rounds
20 Lateral Banded Step Overs
5 Deadlifts (Empty Bar)
5 Power Cleans
5 Hang Power Cleans
5 Front Squats
5 Push Presses

Part 1:
20 Minutes to Build to Power Clean 1RM
– 8-10 Total Sets
-Rest 2;00

Part 2/QuickFit:
30 Hang Power Cleans (95/65)
30 Front Squats (95/65)
30 Push Press (95/65)

 

Tuesday, May 22

Warmup:
100' Each (2 Lengths)
Butt Kicks
High Knees
Side Shuffle
Karaoke
Skip
+
2 Sets
10 PVC Shoulder Passes
8 KBS
6 Pullups

WOD:
Every 5:00 x 4 Sets:
Run 400 Meters
15 KBS (53/35)
12 Pull-ups
*Scale Run to 200m to allow for rounds of 4 minutes or less.
*Sub Ring Rows for Pullups.

Finisher:
1a) DB Single Leg RDLs x 6-8 ea. Rest 30s.
1b) DB Hammer Curls x 8-10. Rest 30s.
1c) Flutterkicks x 30. Rest 30s

 

Wednesday, May 23

Warmup:
Double Under Technique
:20s Standing Calf Hold
:20s Hollow Body Hold
:20s Pogo Hops
:20s Pogo Hops w/ Hip Tap
+
2 Rounds
10 Squat Jumps
10 Strict Presses

Part 1:
20 Minutes to Build to Push Jerk or Split Jerk 1RM

Part 2/QuickFit:
For Time:
50-40-30-20-10
Double Unders or Singles
25-20-15-10-5
Wall Balls (20/14)

 

Thursday, May 24

Warmup:
2 Minute Row
+
2 Rounds
:20s Wall Facing Handstand Hold
5 Ab Mat Situps
10 Air Squats
+
2-3 Sets 5 Power Snatches

WOD:
AMRAP 20:
2 Wall Climbs
10 Power Snatch (75/55)
15 Abmat Sit-ups
20 Calorie Row
25 Air Squats

 

Friday, May 25

Warmup:
2 Minutes Jump Rope
1 Minute Shoulder Distraction (Each Side)
+
2 Sets
4 Step-Ups
4 Box Jumps
+
2-4 Sets
6 Push Presses
6 KB Swings
*Build to workout weight.

WOD:
Partner "Jack"
20 minute AMRAP
10 Push Presses (115/75)
10 KB Swings (53/35)
10 Box Jumps (24/20)
*One partner works at a time. Alternate after full rounds.

 

Saturday, May 26

Warmup:
2 Minutes Burpees
+
2-3 Sets
3 Pullups
6 Pushups
9 Air Squats

WOD:
"Murph"
1 Mile Run
. . . then. . .
20 Rounds
5 Pullups
10 Pushups
15 Air Squats
. . . then. . .
1 Mile Run
*Scale Runs or reps to half as needed. If you've never done this before than half of everything will more than likely be plenty and if you feel AWESOME after that then do the other half!