WOD for Sunday May 31st

Warm-Up:

4 Rounds

:15 Jumping Jacks

:15 Squats

:15 Mountain Climbers

:15 Jump Squats

Accessory:

Front Squats - 5 x 5 Every 3 Minutes

WOD:

3 Rounds for Time

400m Run

50 yd. Lunges

30 Push-Ups


WOD for Saturday May 30th

Warm-Up:

4 Rounds

:15 Jumping Jacks

:15 Squats

:15 Mountain Climbers

:15 Jump Squats

Accessory:

Press - 5 x 2 E3M

WOD:

Nicole

20 Min AMRAP

400m Run

Max Set Pull-Ups


WOD for Friday May 29th

Warm-Up:

4 Rounds

:15 Jumping Jacks

:15 Squats

:15 Mountain Climbers

:15 Jumping Squats

Accessory:

Back Squats 5 x 12 E3M

WOD:

For Time

1000m Row

50 Box Jumps 24/20"

40 Swings (32/24kg)

30 Goblet Squat (32/24kg)

20 Push Press - 10R, 10L (32/24kg)

10 OHS - 5R, 5L (32/24kg)


Metcon for Thursday May 28th

Warm-Up:

400m Run

:20/:10 Tabata - Double Unders x 10 Intervals

:20/:10 A, T, Y, I x 4 Intervals

Metcon:

Partner Workout: 20 min AMRAP

Butcher High Push 25m

Butcher Low Push 25m

90/50#

Extra Credit:

OTM for 10 Minutes

-10 Burpees

 


WOD for Wednesday May 27th

Warm-Up:

400m Run

30/20/30 with Bands

Accessory:

Sumo Deadlift  5 x 3 E3M

WOD:

100m Sled Sprint 55/35#

Then:

15, 12, 9, 6, 3

Dip (Bar)

Push-Up

Pull-Up


WOD for Tuesday May 26th

Warm-Up:

Turkish Get-Up 1/1

10 min AMRAP

Accessory:

Bench Press 5 x 10 E3M

WOD:

Prison Rules - :15 x 16 Intervals

#95/#65 with a 3 rep goal

Power Snatch

Rest 1 Minute

Power Clean & Jerk

Rest 1 Minute

Thrusters


Memorial Day Murph

Murph

1 Mile Run

100 Pull-ups

200 Push-Ups

300 Squats

1 Mile Run

 


WOD for Sunday May 24th

Warm-Up:

4 Rounds

  • :15 Jumping Jacks
  • :15 Squats
  • :15 MC
  • :15 Jump Squats

Accessory:

E3M 5 x 5 Deadlifts

WOD:

AMRAP 15 Minutes

200m Run

15 Ball Slams

200m Run

15 DB Thrusters (35/25#)

 


WOD for Saturday May 23rd

Warm-Up:

4 Rounds

  • :15 Jumping Jacks
  • :15 Squats
  • :15 Mountain Climbers
  • :15 Jump Squats

Accessory:

5 x 2 Back Squats - Every 3 Minutes

WOD:

"Helen"

3 Rounds

400m Run

21 KB Swings

12 Pull-Ups


WOD for Friday May 22nd

Warm-Up:

4 Rounds

  • :15 Jumping Jacks
  • :15 Squats
  • :15 Mountain Climbers
  • :15 Jump Squats

Accessory:

5 x 12 Overhead Squats - Every 3 Minutes

WOD:

For Time

800m Run

30 Burpee Box Jump Overs

30 Pull-Ups

30 Dips

800m Run