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WODs

May 2-7 (WODs of the Week)

Monday, May 2, 2016

SWOD
Build to heavy 3-rep OHS

WOD
4 rounds (not for time):
35 Cal Row
6 Strict HSPU // 6 Strict Press
6 Kipping HSPU // 6 Push Press
—-

Tuesday, May 3, 2016

SWOD
Build to working 3 rep Back Squat - focus on form/technique, not weight.

WOD
For time:
15 Thrusters (95/65)
30 Cal Row
90 DU
30 Cal Row
15 Thrusters (95/65)
—-

Wednesday, May 4, 2016

WOD
17-minute running clock:
0:00-2:00 30/25 Cal Row + AMRAP OHS 135/95
2:00-3:00 Rest
3:00-5:00 30/25 Cal Row + AMRAP WB 20/14
5:00-6:00 Rest
6:00-8:00 30/25 Cal Row + AMRAP HSPU
8:00-9:00 Rest
9:00-11:00 30/25 Cal Row + AMRAP OHS 135/95
11:00-12:00 Rest
12:00-14:00 30/25 Cal Row + AMRAP WB 20/14
14:00-15:00 Rest
15:00-17:00 30/25 Cal Row + AMRAP HSPU
—-

Thursday, May 5, 2016

WOD
5 Rounds For Time:
15 Cal Row
20 Push Ups
25 Box Jumps
—-

Friday, May 6, 2016

WOD
CF OPEN Workout 15.2
0:00-3:00
2 rounds
10 OHS 95/65
10 C2B
3:00-6:00
2 rounds
12 OHS 95/65
12 C2B
6:00-9:00
2 rounds
14 OHS 95/65
14 C2B
9:00-12:00
2 rounds
16 OHS 95/65
16 C2B
12:00-15:00
2 rounds
18 OHS 95/65
18 C2B
Rest if you finish before the next set of 3 minutes.
—-

Saturday, May 7, 2016

WOD
3 RFT:
400m Run
21 Kipping HSPU-or- 21 KB/DB Push Press