image
image

WODs

May 8-13 (WODs of the Week)

Monday, May 7, 2017

WOD
3 Rounds:

30 Cal. Assault bike or SkiErg (36 AirDyne or Rower)

30 Wall Balls (30/20)

30 C2B Pull Ups
——

Tuesday, May 9, 2017

SWOD
Work up to a heavy, single: SNATCH

WOD
5 Rounds:
15 Power Snatch (75/55)
15 Toes to Bar
——

Wednesday, May 10, 2017

WOD
AMRAP 12
18/15 Cal Row
9 HSPU

SWOD
8x4 Bench Press
–Use a weight that is comfortable & maintain good form. Heavier than last week. No misses.

6WC SWOD
Strict Press, Front & Back Squat

6WC WOD
21-15-9 // 15-12-9
Box Jump/Steps
KBS
DB Thrusters
——

Thursday, May 11, 2017

For Time:

30 Cal Row

30 DB Snatch

30 Box Jump Overs

30 Cal Row

30 Box Jump Overs
30 DB Snatch

30 Cal Row

RxC: 75/50 DB + 30/24 box
Rx: 60/40 DB + 24/20 box

Core WOD
5 rounds:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

– rest 1 min –
——

Friday, May 12, 2017

Review: progressions of the “C2B” pull up & kipping technique

WOD
10 Rounds:
10 Burpee to Bar
10 Chest to Bar

6WC SWOD
Push Press + Push Jerk

6WC WOD
AMRAP 10
21 DU or 42 Singles
15 T2B
9 DB C&J
——

Saturday, May 13, 2017

Partner WOD!
Teams of 2, complete in tag team format:

400m run

100 Deadlifts (185/115)

400m run

100 Hang Power Cleans (135/95)

400m run*
100 STO (95/65)

400m run

Note: teams may sub 30 Cal Assault Bike for 400m run