Friday 5/19/2017
20 Minutes of ROMWOD
WOD
“Fight Gone Bad”
3 Rounds:
1:00 at each station:
Wallballs (20/14#)
Sumo Deadlift High Pull (75/55)
Box Jumps (20″)
Push Press (75/55#)
Row for Calories
Rest
Thursday 5/18/2017
Strength:
Strict Press
5 @ 75%
3 @ 85%
1+ @95%
WOD:
20 Minute Cap
“Surfer on Acid”
3RFT:
400m Run
21 Burpees
Skill Work:
Technique work on either Double unders or Handstand push ups.
Wednesday 5/17/2017
Strength:
Deadlift
5 @ 75%
3 @ 85%
1+ @ 95%
AMRAP 13
55 Calorie Row
55 Thrusters 95/65
55 Pull ups
55 HSPU
Cool down then:
EMOM 10
Odd Minutes 20 Double Unders
Even Minutes 8 Toes to bar
Tuesday May 5/16/2017
Strength
Back Squat
5 @ 75%
3@ 85%
1+ @ 95%
WOD:
AMRAP 3:
12/9 Cal Bike
12 Power Snatch (95/65)
Rest 3:00
AMRAP 3:
12/9 Cal Bike
8 Power Snatch (115/80)
Rest 3:00
AMRAP 3:
12/9 Cal Bike
4 Power Snatch (135/95)
Extra Credit/Skill Work
Not for time:
8 Muscle-ups
20 Kipping HSPU
5 Muscle-ups
15 Kipping HSPU
3 Muscle-ups
10 Kipping HSPU
Monday 5/15/2017
Strength
Bench Press 5 @ 70% 3 @ 80% 1+ @90%
WOD
20 Minute Cap
5 Rounds:
9 Power Cleans (135/95)
15 Push-ups
21 Squats
200 Meter Run
Extra Credit: Max tire flips in two minutes or Tabata Abs
Friday 5/12/2017
WOD
3 Rounds for Time
IN TEAMS OF THREE
-75 Power Snatches 75/55
-100/75 Calorie Bike
-800m Team Plate Run 45/25
1 athlete works at a time, except on the run which all three athletes complete together (one team member carries the plate while the others run alongside, alternating carrying the plate as needed).
Thursday 5/11/2017
WOD
For Time:
21 Overhead Squats 115/65
21 Cal Row
21 Power Cleans 115/65
KB Tower Run
21 Pull-ups
400m KB Run (54/34)
21 Power Cleans (115/65)
21 Cal Row
21 Overhead Squats (115/65)
Wednesday 5/10/2017
Strength
Deadlift
65%/4
70%/4
75%/4
80%/3
85%/2
WOD
“Maya”
AMRAP 17:
20 Calorie Bike
17 Power Snatches (75/55)
20 Box Jumps (24/20)
17 Wallballs (20/14)
Tuesday 5/9/2017
Strength
Shoulder Press
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1
WOD
4 Minute AMRAP
27 Calorie Row
27 Burpees
27 CTB Pull-ups
Rest 4:00
4 Minute AMRAP
21 Calorie Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
4 Minute AMRAP
15 Calorie Row
15 Burpees
15 Pull-ups
Monday 5/8/2017
Strength
Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1
WOD
21 Thrusters (95/65)
21 KB Swings (70/53)
400m Run
15 Thrusters
15 KB Swings
400m Run
9 Thrusters
9 KB Swings
400m Run
