Category: WOD
Thursday May 2, 2019 'Friday WOD'

Strength: Bench Press 5x 65%, 5x 75%, 5x 85% **add 5-10lb. from last time**

Workout: 30 Minute CAP

Teams of 2

6000m Row **Scaled 4000m row**

**Every time you and your partner switch on the rower you must first accumulate 10cal.(Total) on Assault Bike**

Wednesday May 1, 2019 'Thursday WOD'

Strength: Deadlifts 5x 65%, 5x 75%, 5x 85% **Add 10lb. from each %**

Workout: For Time

Teams of 2

100 Russian KB Swings (53lb./35lb.)

100 DB Thrusters (35lb./25lb)

1 Mile Run buy out **Together**

Tuesday April 30, 2019 'Wednesday WOD'

Strength: “Squat” Clean 3-3-3-3

Workout: For Time

10-9-8-7-6-5-4-3-2-1

Power Clean RX (95lb./63lb.)

Plank Burpee to 6″ Target

Toes To Bar

Tuesday April 30, 2019 'Monday WOD'

Strength: Strict Press 5x 65%, 5x 75%, 5+ 85%

Workout: For Time!

1000m Row

50 Back Rack Lunges RX (75lb./53lb.) RX+(115lb./83lb)

30 C2B Pull ups **RX+ 15 Bar Muscle Up**

1000m Run


Sunday April 28, 2019 'Monday WOD'

Strength: Back Squats

5x 65%, 5x 75%, 5x+85% ***Add 10lb. from 4 weeks ago***

Workout: For Time

100 Double Unders

80 Situps

60 Push ups

40 Wallballs

20 Box Jumps

40 Wallballs

60 Push Ups

80 Situps

100 Double Unders

Thursday April 25, 2019 'Friday WOD'

Strength: Back Rack Lunges 4×8 *Total**

Workout: For Time

15-12-9-6-3

Power Snatch RX( 95lb./63lb.)

Bar Facing Burpees

Toes To Bar

Wednesday April 24, 2019 'Thursday WOD'

Strength: Push Jerks 5×5

Workout: 10 Minute AMRAP (As Many Rounds As Possible)

25-50-75-100 Double Unders

15 Push ups

15 KB Swings

15 Air Squats

Extra Credit: 2-4 Rounds

15 Back ext. or Reverse Hypers

20 Banded Tricep ext.

15 KB. oblique (Each side)

20 Banded Hammer Curls

Tuesday April 23, 2019 'Wednesday WOD'

Workout: 40 Minute CAP!

Teams of 2

1 Mile Run **Together**

100 Sit ups

2 Mile Row **3200m/split**

150 Sit ups

1 Mile Assault Bike

200 Sit ups

Tuesday April 23, 2019 'Tuesday WOD'

Strength: Strict Press 40%x5, 50%x5, 60%x5

Workout: Teams of 2!

13 Minute AMRAP (As Many Rounds As Possible) **Split the work**

Karen **150 Walballs**

into,

Elizabeth

21-15-9

Power Cleans RX (135lb./93lb.)

Ring Dips

into,

Diane

21-15-9

Deadlifts RX (225lb./155lb.)

HSPU



Sunday April 21, 2019 'Monday WOD'

Strength: Back Squats 40%x5, 50%x5, 60%x5 **Deload week**

Workout: For Time

10-8-6-4-2 Devil Presses (50lb./35lb.)

30-24-18-12-6 Calorie Row/Assault Bike/Erg **Switch every round**

10-8-6-4-2 Bar Muscle Ups

Extra Credit: Core

60 Hollow Rocks

50 Plate Twist **Per Side 100 total**

40 Alternating V-ups

30 GHD Sit Ups

20 Second Side Plank **20 sec. each side**