Motivational Monday May 19th

Strength
Back Squat
5 @ Warmup
5 @ 75%
5 @ 80%
5+ @ 85%

WOD
9:00min AMRAP
20 WB (20/14)
7 HC (155/75)

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Friday May 16th

Partner WOD
Chipper-Complete all task in any order
Run 800m together
70 Wall Balls/ plank
60 Keg S2OH/jump rope
50 Pull ups/ wall sit
40 tire flip jump throughs together
30 alternating Partner burpee box jumps
Bench press for volume (mm=5000, mf=3500, ff=2000)
3 rope ascents

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Thursday May 15th

Strength
Snatch
3-3-3-3-3

WOD
12: 00min AMRAP
7 Front Squats (135/75)
4 Sprints (30m)
15 Slam Ball (20/10)

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Wednesday May 14th

Strength
Find 1RM on DL

WOD
5RFT
15 SDHP (95/65)
4 Wall Climbs

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Tuesday May 13th

Skill
Broad Jump for distance

WOD
“Tabata Tuesday”
Pull-ups
Sit-ups
Air Squats
Double unders

8 rounds of 20 seconds of work, 10 sec of rest for each exercise. Your score is the highest lowest score per exercise. Show up for the explanation!

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Monday May 12th

Strength
Find 1RM on clean
15min

WOD
12:00min AMRAP
7 OHS (95/65)
10 T2B

Motivational Monday.

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Friday May 9th

Warm-up
Mobility/Agility Ladder

Strength
Bench Press
Find 1RM in 15min

WOD
2RFT

100m MB run, then 10MBC
Then continue to
200m MB run, then MBG2OH
Then back to
100m MB run, then 10MBC
15 Ring Rows
20 KB Swing (62/35)

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Wednesday May 7th

Strength/ Skill
EMOM 10min
6 DL (275/155)/ 2 Burpees

WOD
7:00min time cap
Descending ladder by 1 starting at 10reps of
Pull-ups
Box Jumps (30/24)

10 pull-ups
10 box jumps
9 pull-ups
9 box jumps
8 pull-ups
8 box jumps
Etc….

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Tuesday May 6th

Strength
Push Press
Find 1RM

WOD
15:00min AMRAP
400m run
10 Hang cleans (135/75)
6 HSPU

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Cinco De Mayo

Strength
20min to find back Squat 1RM

WOD-5RFT
6- Burpees over Bar
10- Thrusters (95/65)
10 Slam balls (20/10)
10 Sit-ups

Cashout- 36T2B

Special thanks to Gabby and Val for the WOD 🙂

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