Monthly Archives

May 2018

WOD for Friday, 6/1/18

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Part A:

10m ALT EMOM
A1. 3 Front Squats
*Build in weight
A2. Ring Dips
*Weighted or focusing on negatives

Part B:

8m ALT EMOM
B1. 12 Front Rack Walking Lunges
*BB or DB
B2. 5 Strict Pull-ups
*Weighted or focusing on negatives

Part C:

15-12-9
Hang Squat Clean (95/65)
Front Rack Lunge
Pull-up

SC: 75/55 Ring row
adv. 135/95 C2B

WOD for Thursday, 5/24/18

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Part A:

30m AMRAP
A1. 10m AMRAP
50m Dball Run (20/15)
10 Dball slams
adv. (40/25)
-rest 3 minutes

A2. 10m AMRAP
250m Row
15 KBS (53/35)
7 Pull-ups
SC: 35/20 + Ring Row
adv: 70/45 + C2B
-rest 3 minutes

A3. 10m AMRAP
15 Wall Balls
12 Alt. Jumping Split Squats
9 Wall Ball Sit ups

WOD for Tuesday, 5/22/18

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Part A:

AMRAP 5m
Push-ups
1. Max reps unbroken
2. Remaining amount of time as many reps

Part B:

AMRAP 5m
Pull-ups
1. Max reps unbroken
2. Remaining amount of time as many reps

Part C:

For Time: (16m Cap)
800m Run
30 Burpees to plate (55/35)
450m Run (New Route)
20 Burpees to plate
200m Run
10 Burpees to plate

*Jump onto plate for burpee