WOD 5.13.21
A. Establish 1 Rep Max Squat Snatch B. As manh rounds as possible in 15 minutes: 200M Run 10 Back Squat 61/43KG
Entries by Janel
WOD 5.12.21
A. Work up to a heavy Double Turkish Get Up, each arm B. For time: 60 Double Under 50 Abmat Sit Up 40 Push Up 50 Double Under 40 Abmat Sit Up 30 Push Up 40 Double Under 30 Abmat Sit Up 20 Push Up 30 Double Under 20 Abmat Sit Up 10 Push Up […]
WOD 5.11.21
A. Every minute for 8 minutes: 1 Squat Clean 1 Hang Squat Clean 1 Split Jerk B. As many rounds as possible in 12 minutes: 3 Bar Muscle Up 6 Front Squat 75/52KG 9 Deadlift 75/52KG
WOD 5.10.21
A. Superset Dumbbell Bench Press 5-5-5-5-5 Straight Body Lift 3-3-3-3-3 B. As many rounds as possible in 9 minutes: 21 Box Jump Over 24/20″ 15 Kettlebell Swing 1.5/1P 9 Burpee
WOD 5.9.21
A. Split Jerk 1-1-1-1-1-1-1 B. 4 rounds for max reps: 1 Min Row for Calories 1 Min Rest 1 Min Dumbbell Snatch 50/35LB 1 Min Rest
WOD 5.8.21
A. Every minute for 10 minutes: Strict Pull Up Choose a modification and/or a number of reps that you can sustain for all 10 minutes. B. 3 rounds for time: 400M Run 21 Dumbbell Hang Power Clean 50/35LB 12 Burpee
WOD 5.7.21
A. Every minute for 8 minutes: 2 Snatch Pull @ 1 RM Snatch B. For Time: 1-2-3-4-5-6-7-8-9-10 reps of Power Snatch 43/30KG 2-4-6-8-10-12-14-16-18-20 reps of Wall Ball 20/14LB, 10/9FT
WOD 5.6.21
A. Behind the Neck Push Press 5-5-5-5-5 B. As many rounds as possible in 15 minutes: 15/11 Calorie Row 5 Toes to Bar 10 Push Up 15/11 Calorie Row 10 Toes to Bar 20 Push up 15/11 Calorie Row 15 Toes to Bar 30 Push Up Continue adding 5 Toes to Bar and 10 Push […]
WOD 5.5.21
A. Establish 1 Rep Max Squat Clean B. For time: 30 Front Rack Lunge 43/30KG 800M Run 20 Front Rack Lunge 400M Run 10 Front Rack Lunge 200M Run
WOD 5.4.21
A. Superset Strict Pull Up 3-3-3-3-3 L-Sit 5 x 20 Sec B. 5 rounds for time: 10 Handstand Push Up 15 Pull Up 10 Burpee to Target Rest 1 minute between rounds.
