Work Out of the Day for Crossfit.

WOD 5.15.20

A. 5 rounds for quality:

10 Lat Pullover
10 Single Leg Romanian Deadlift, each leg
10 Plank Pull Through, each arm

B. 5 rounds for max reps:

1 Minute Box Jump
1 Minute Sumo Deadlift High Pull
1 Minute Rest

WOD 5.14.20

A. Tabata

Hollow Rock
Arch Rock
Handstand Hold
Weighted Wall Sit

20 seconds of work, 10 seconds of rest. Perform 2 cycles of 4 rounds of each movement.

B. 10 rounds for time:

5 Hang Squat Clean
5 HSPU
30 Double Under

15 minute time cap.

WOD 5.13.20

A. 5 rounds for quality:

10 Pistol
15 Good Morning
20 Sec L-sit

B. 4 cycles:

In 3 minutes, perform an AMRAP of:

2 Devils Press
4 Renegade Row
6 Deadlift

Rest 1 minute between cycles.

WOD 5.12.20

A, 5 rounds for reps and load:

30 Seconds Power Clean
30 Seconds Rest
30 Seconds Push Jerk
30 Seconds Rest

B. 10 rounds for max reps:

In 1 minute:

8 Box Jump
10 Dumbbell Snatch, alternating
Max Rep Burpee

Rest 1 minute between rounds.

WOD 5.11.20

A. Every 90 seconds for 15 minutes:

10 V-Up
10 Stiff Leg Deadlift
10 Renegade Row

B. As many rounds as possible in 15 minutes:

12 Squat
12 Push Up
12 Lunge
24 Double Under

WOD 5.10.20

A. Tabata

Hollow Rock
Arch Rock
Single Arm Plank

8 rounds, 20 seconds work, 10 seconds rest. Perform 8 rounds of Hollow Rock, then 8 rounds of Arch Rock, then 8 rounds Single Arm Plank. Alternate arms each round of Single Arm Plank.

B. 4 rounds for max reps:

1 minute stations:

Box Jump
Kettlebell Swing
Burpee
Rest

WOD 5.9.20

A. 5 rounds for max reps:

30 Seconds Weighted Lunge
30 Seconds Rest
30 Seconds Strict HSPU
30 Seconds Rest

B. For time:

10-20-30-20-10 reps of:

Single Arm Thruster
Push Up to Plank Pull Through

WOD 5.8.20

A. 5 rounds for quality:

5 Single Arm Overhead Squat. each arm
10 Single Arm Single Leg Bent Row, each side
20 V-Up

B. As many rounds as possible in 10 minutes:

1 Deadlift
1 Hang Power Clean
1 Lateral Burpee Over Object
2 Deadlift
2 Hang Power Clean
2 Lateral Burpee Over Object

Continue adding 1 rep to each movement every round.

WOD 5.7.20

A. Every minute for 10 minutes:

ODD: 4 Turkish Get Up
EVEN: 30 Arch Rock

B. 5 rounds for time:

40 Double Under
14 Single Arm Push Press
14 Dumbbell Snatch, alternating

WOD 5.6.20

A. 5 rounds for quality:

10 Weighted Box Step Ups
10 Lat Pull Over
20 Sec L-Sit

B. As many rounds as possible in 14 minutes:

8 Push Up
10 Abmat Sit Up
12 Jumping Squat