Daily WOD

Wednesday’s WOD

5/8 L2 Skill Power Snatch + OHS + Above the Knee Snatch 7 x (+1+1+) Work to a challenging but not maximal set of (1+1+1) over ~ 7 sets WOD For TIme 1000m Row 100 Push Ups 1000m Row L1 15 min AMRAP 15 goblet squats 15 hanging knee raises 15 v ups 15 push…

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Tuesday’s WOD

5/7 L2 Skill A. 1xME Unbroken Strict Pull ups Rest 3 min B.EMOM for 5 min 50% reps from part A AMRAP in 12 minutes 8 Squat Cleans (135/95) 16 Alt Front Rack Lunges 8 Shoulder to overhead L1 50-40-30 Russian swings Box jumps 50 single unders after each round

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Monday’s WOD

5/6 L2 Skill Sumo Deadlift 5,5,5,5,5 Work to a challenging but not maximal set of 5 reps over 5 sets WOD 5 RFT 10 Hang pwer Snatch (95/65) 10 Lateral Bar Burpees 10 T2B L1 4x400m sprint 2 mins rest between rds finisher 100 situps for time

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Sunday’s WOD

5/5 3 Rounds 10 Bent Over BB row 10 Banded Bicep curl 1:30 3 directional plank hold (30s Forearm, 30s side plank (L/R) WOD 3×3 min AMRAP (Rest 1 min between rounds) 100ft OH DB Carry (R) (Choose weight) 100ft OH DB Carry (L) 10 Burpee Box Jump (24/20) ME Abmat situps

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Saturday’s WOD

L2 For TIme Row 1000m (split) Partner 1: Karen Partner 2: Helen Row 1000m (split) Partner 1: Helen Partner 2: Karen Row 1000 (split) L1 2k row 30 thrusters 75/45 30 jumping pull ups

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Friday’s WOD

5/3 L2 Skill Back Squat 5 min to work up to 70% THEN 6 Back Squats @ 70% E90s for 7 rounds WOD 5 RFT 50 Double Unders 20 DB Hang Clean and Jerk (10 R/10 L)(50/35) 10 HR Push Ups L1 For time 50 wall balls 50 burpees 1 min handstand hold 1 min…

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Thursday’s WOD

5/2 L2 Skill Turkish Get Up 5×5 (per side) WOD Alt EMOM 18 min ODD: Row 15 Cal EVEN: Deadlift 4-8-12-16-20-16-12-8-4(Choose weight) L1 But in 3 laps around block Then 21-15-9 American swings V ups

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Wednesday’s WOD

L2 Run 1 Lap 30 Step Ups (24/20) 30 V-ups 30 Pull Ups Run 1 lap 20 step ups 20 v-ups 20 Pull Ups Run 1 lap 10 step ups 10 v ups 10 pull ups L1 Dead lift 5×5 Push press 5×5

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Tuesday’s WOD

4/30 L2 Skill Push Press 5,5,5,5,5 WOD AMRAP in 12 Minutes 6 Thruster (105/70) 6 HSPU 6 lateral bar burpees L1 14 min emom Even 15 sit ups Odd 30 double unders

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Monday’s WOD

4/29 L2 Skill Clean 3,3,3,3,3 work to a moderate set for the day WOD 4 Rounds 15 T2B 10 KB OHS (R) (53/35) 15 Russian Swings 53/35) 10 KB OHS (L) 50 Double Unders L1 Partner 20min amrap 30 box jumps 30 burpees 30 push ups 300m row

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