WOD

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5
May

Wednesday May 6th 2020

Warm Up

800m Run

10ish min of dynamic stretches on your own (athletes choice)

WOD:

5 MIN AMRAP

Buy in: 25 air squats into max reps of

9 power cleans (95/65/45)

6 barbell facing burpees

REST 3 MINS

5 MIN AMRAP:

Buy in: 25 air squats into max reps of

6 power cleans (135/95/65)

6 barbell facing burpees

REST 3 MINS

5 MIN AMRAP

Buy in: 25 air squats into max reps of

3 power cleans (165/115/95)

6 barbell facing burpees

Minimal equipment version:

Sub barbell for DB or KB

No equipment version: sub barbell for odd object

CASH OUT:

TABATA: SITUPS

4
May

Tuesday May 5th 2020

Fight Gone Bad (BCF) (3 Rounds for reps)

Warm up

12 MIN EMOM

Min 1: :30 Squats

Min 2: 15 shoulder taps

Min 3: 5-10 downdog pushup

Min 4: 10 leg kicks

WOD:

3 rounds

1 Minute Wallballs (20/14/10)

1 Minute Sumo Deadlift High Pulls (75/55/45)

1 Minute Box Jumps (20)

1 Minute Push Press (75/55/45)

1 Minute Row Calories

1 Minute Rest

Minimal Equipment:

Sub Barbell Movt’s for KB or DB

Sub Row for bent over rows either with DB or KB

No Equipment: Sub Barbell movt’s for ODD OBJECT

No cash out today

3
May

Monday May 4th 2020

Warm Up

3 min jump rope practice

3 rounds

10 leg kicks per side

5 lunges per side

10 pushups

WOD:

5 rounds for time:

10 Jumping Lunges (each leg)

15 KB Swings 53/35/26

25 Double Unders or 50 singles

200m Run

Cash out:

Max unbroken Double unders!

Minimal Equipment version:

Sub KB for DB swings

No Equipment Version:

Sub jump rope for step ups

30
Apr

Friday May 1st 2020

Virtual 5k (Time)

5k Run for time!

Warm-up

200m slow jog

10 leg kicks

10 calf streches

200m moderate pace

30 sec couch strech up against the wall

200m fast pace (your pace for the 5k)

30 sec hamstring stretch

Cash out: Make your 3rd favorite drink!

29
Apr

Thursday April 30th 2020

Warm up

3 rounds not for time:

200m Row or Run

10 Downdogs to pushups

10 leg kicks per leg

10 lunge to squat

WOD:

20 MIN AMRAP

10 Box Jumps 24/20/16

10 OHWPL overhead walking plate lunges 45/35/25lbs

10 TTB

10 Ground to overhead with plate

10 squats with plate

MINIMAL EQUIPMENT VERSION: Sub Plate for a 1 KB or DB

NO EQUIPMENT VERSION:

Sub plate for ODD OBJECT

Cash out:

TABATA side twists and plank holds

28
Apr

Wednesday April 29th 2020

Warm up

12 mins of work

10 RDLS

10 lunge to squat

10 band pull aparts

10 band pass throughs

WOD:

Death by…. Thrusters

Start at 0:00 do 1 Thruster (rest with remaining min)

1:00 Do 2 Thrusters (rest with remaining min)

2:00 Do 3 Thrusters

*Continue to add 1 more Thruster every min until you can’t complete in a given min.

When you finish, rest 3 Mins then Death by…Pullups

Same format as above

Score your total amount of Thrusters and Pullups combined

Barbell 115/85/65lbs

CASH OUT: attend mobility class at 12pm or stretch on your own!

MINIMAL EQUIPMENT VERSION: Sub Barbell for 2 KB or DB’s (40/30/20lbs)

NO EQUIPMENT VERSION:

Sub Barbell for ODD OBJECT

Sub Pullups for Bent over Rows

27
Apr

Tuesday April 28th 2020

Warm up

400m Run

12 MIN EMOM

MIN 1: 10 Good mornings

MIN 2: 10 Bent over rows

MIN 3: 10 PVC presses

MIN 4: 10 leg kicks

WOD: For time:

800m Run

directly into…

3 rounds

21 Deadlifts

15 Lat Burpees over barbell

9 Push Jerks

Barbell: 135/95/65lbs

MINIMAL EQUIPMENT VERSION: Sub barbell for KB or DB (40/30/20LBS)

NO EQUIPMENT: Sub Barbell for ODD OBJECTS

Cash out: 50 V-ups not for time

26
Apr

Monday April 27th 2020

Warm up

Run 200m

3 min jump rope practice

Then 3 rounds not for time:

10 squats

10 Russian KB swings

10 pass throughs

WOD:

For time:

50-40-30-20-10

Double unders

HRPU hand release pushups

directly into….

5-10-15-20-25

KB swings 53/35/26

Wallballs 20/14/10

NO EQUIPMENT VERSION: Sub jump rope for box step ups

Sub KB for DB swings

Sub WB for Slamballs

NO EQUIPMENT VERSION:

Sub KB swings for odd object ground to overhead

Sub WB for ODD OBJECT Thrusters

CASH OUT:

50 ab mat situps not for time