Month: May 2019

Friday-May 31, 2019

“Viking” 3 Rounds For Time: -10 power snatch -12 front rack lunges -600m run *3 minute rest between rounds* Competition: -105/70 Performance: -85/55 Fitness: -65/35 -400m run if needed

Thursday-May 30, 2019

“Triple 7″ 7 Rounds For Time: -7 box jumps -7 deadlifts -7 toes to bar Competition: -24/20″ -225/155 Performance: -24/20″ -185/125 Fitness: -24/20” -135/95 -Toes to nose/knees to chest/knee raises as needed

Thursday-May 23, 2019

“Charger” 8 Rounds Of: :30 double unders :30 rest :30 burpees :30 rest Competition/Performance: -As Written Fitness: -Double unders alternating rounds with singles -Singles if double unders are non-existent

Wednesday-May 22, 2019

“Buzz and Woody” Partner WOD For Time: -1200/1000m row -30 squat snatch -600m dumbbell farmer carry -1200/1000m row *Alternate every 300/250 on row *Break up snatch as needed *Partner holds plank while partner one rows Competition: -135/95 -50s/35s Performance: -95/65 -50s/35s Fitness: -65/45 -35s/25s -Power snatch + overhead squat or just power snatch as needed

Tuesday-May 21, 2019

“Fight Gone Bad” 3 Rounds Of: 1 minute of each: -Wall balls -Power cleans -Box jumps -Push press -Calorie row -Rest Competition/Peformance: -20/14 ball -75/55 -20″ Fitness: -14/10 -75/55 -20″-Step up as needed

Monday-May 20, 2019

“Hokey Pokey” 12 Minute AMRAP of: -10 alternating dumbbell snatch -2/1 rope climbs -200m run Competition: -65/50 dumbbell Performance: -50/35 Fitness: -35/20 -2/1 rope climbs OR 6/4 rope pull ups OR 6 ring rows

Thursday-May 16, 2019

“30 Rock” For Time: -30 box jump overs -30 dumbbell push press (15R/15L) -30 dumbbell goblet walking lunge -30 sit-ups -200m dumbbell carry -30 sit-ups -30 dumbbell goblet walking lunge -30 dumbbell push press -30 box jump overs Competition/Performance: -50/35-Dumbbell -20″ for everyone Fitness: -35/20 -20″

Wednesday-May 15, 2019

“Bunny Hop” 4 Sets Of: In a 2:00 minute window -20/14 calorie row -Max effort double unders with time remaining *1 minute rest between Competition/Performance: -As written Fitness: -16/10 calorie row if needed -Practice double unders! Singles if doubles are not existent.

Tuesday-May 14, 2019

“Preppy” For Time 800-600-400-200 -Run for meters 40-30-20-10 -Pull-ups -Push-ups Competition: -Wear a vest -20/14 Performance: -As written Fitness: -Banded strict or ring rows -Knee push-ups as needed -30-20-15-10 for reps as needed

Scroll to Top