Entries by Janel

WOD 5.27.20

A. 5 rounds for load and reps: 30 Seconds Front Squat 30 Seconds Rest 30 Seconds Lat Pull Over 30 Seconds Rest B. 10 rounds for max reps: In 1 minute, perform: 2 Devils Press 8 Renegade Row Max Rep Box Jump Rest 1 minute between rounds. Partition the pull ups, push ups, and squats […]

WOD 5.26.20

A. 5 rounds: 1 Minute Plank 30 Seconds Rest 1 Minute Turkish Get Up 30 Seconds Rest B. 10 rounds for time: 6 Deadlift 5 Hang Power Clean 4 Push Jerk Partition the pull ups, push ups, and squats any way you want.

WOD 5.25.20

” Murph ” For time: 1 Mile Run 100 Pull Up 200 Push Up 300 Squat 1 Mile Run Wear a 20LB weight vest. Partition the pull ups, push ups, and squats any way you want.

WOD 5.24.20

A. 5 rounds for quality: 10 Lat Pull Over 10 Single Leg Romanian Deadlift, each leg 30 L-Sit Flutter Kick B. For time: 50-40-30-20-10 rep of: Double Under Sit Up At the top of every minute, including the first, perform 4 Burpee.

WOD 5.23.20

5 cycles: In 3 minutes, perform an AMRAP of: 3 Double Dumbbell Snatch 6 Push Up 9 Air Squat Rest 1 minute between cycles. Courtesy of Comptrain.

WOD 5.22.20

A. Tabata Arch Rock Straddle Side Plank, Right Arch Rock Straddle Side Plank, Left 8 rounds, 20 seconds of work, 10 seconds of rest. Cycle through each movement until you have competed all 8 rounds. B. As many rounds as possible in 10 minutes: 1 Wall Walk Up 1 Burpee Box Jump 1 Wall Walk […]

WOD 5.21.20

A. 5 rounds for load and reps: 30 Seconds Bent Row 30 Seconds Rest 30 Seconds Hang Power Clean 30 Seconds Rest 30 Seconds V-Up 30 Seconds Rest B. For time: 100 Double Under 100 Lunge 100 Double Under 100 Lunge 100 Double Under 10 minute time cap.

WOD 5.20.20

A. 5 rounds for load and reps: 30 Seconds Deadlift 30 Seconds Rest 30 Seconds Push Press 30 Seconds Rest B. For time: 30 Burpee Then, 40-30-20-10 reps of: Dumbbell Snatch Push Up Then, 30 Burpee 15 minute time cap.

WOD 5.19.20

A. For quality: 60-90-60 second hold: Plank Supine Straight Leg Bridge Wall Sit Rotate through each movement. Rest 15 seconds between movements. B. For time: 21-15-9 reps of: Power Clean After each set, perform 50 Double Under. Then, 21-15-9 reps of: Front Squat After each set, perform 50 Double Under.

WOD 5.18.20

A. 5 rounds for load and reps: 1 Minute Weighted Box Step Up 30 Seconds Rest 1 Minute Turkish Get Up 30 Seconds Rest B. As many rounds as possible in 15 minutes: 3 HSPU 5 Box Jump 10 Abmat Sit Up