Month: May 2018

WOD – FRIDAY, MAY 31ST 2018

STRENGTH Four sets of: KB Lateral Lunge x 8 per side Rest 90 seconds KB Death March x 8 per side Rest 90 seconds WOD Helen 3 Rounds For Time 400 meter Run 21 Kettlebell Swings (53/36) 12 Pull-Ups/Difficult Jumping Pull Ups

WOD – TUESDAY, MAY 29TH 2018

STRENGTH Three sets of: Deadlift x 5 reps @ 20X1 (at last weeks heavy) Rest 60 seconds Wall Climbs x 2-3 reps Rest 60 seconds Double KB Front Rack Hold x 1:00  (AHAP) Rest 60 seconds WOD 21-15-9 Cal row Kettlebell Swings V-ups

WOD – FRIDAY, MAY 25TH 2018

STRENGTH In 20 Min Build to a Heavy Power Clean + Front Squat x 2 + 1 WOD For Time (17 Minute Time Cap) 10 reps down to 1 rep – Deadlifts (135/95) 15 reps down to 6 reps – Push Ups 10 reps down to 1 rep – Power Clean (135/95)

WOD – WEDNESDAY, MAY 23RD 2018

WARM UP: 2 Rounds 5 Half Kneeling KB Press per side (light) 12 Russian Kettle Bell Swings 24 Banded Monster Walks (12 forward/12 backwards) Hollow Hold x 1:00 Arch Hold x 1:00 WOD 30 Minute AMRAP 12 Power Clean + Push Press (95/95) 15 Burpee Box Jump Overs 600 meter run rest 2 minutes

WOD – TUESDAY, MAY 22ND 2018

STRENGTH Every 2 minutes, for 24 minutes (4 sets of each): Station 1: Deadlift x 5 reps (building) Station 2: Banded glute bridges x 25 reps Station 3: Side Plank x 45 seconds each side WOD For Time (15 minute time cap) Row 1000 Meters 50 Thrusters (45/35 lbs) Row 1000 Meters

Scroll to Top