Work Out of the Day for Crossfit.

WOD 5.5.20

A. Tabata:

Weighted Hollow Hold
Weighted Arch Hold
Straddle Side Plank RIght
Straddle Side Plank Left

20 seconds of work, 10 seconds of rest. Rotate through each movement until you have completed 8 rounds of each.

B. For time:

50 Box Jump
50 Hang Power Clean
50 Push Jerk
50 Burpee

WOD 5.4.20

A. 5 rounds for max reps:

30 Seconds Front Squat
30 Seconds Rest
30 Seconds Wall Walk Up
30 Seconds Rest

B. 4 cycles for max rounds:

In 3 minutes, perform:

1 Min Plank
Then, AMRAP of:
2 Devils Press
10 Goblet Lunge

Rest 1 minute between cycles.

WOD 5.3.20

A. 5 rounds for quality:

5 Strict Handstand Push Up
10 Bent Row
15 Stiff Leg Deadlift

B. As many rounds as possible in 15 minutes:

5 Clean and Jerk
10 Box Jump
15 Abmat Sit Up

WOD 5.2.20

5 rounds for max reps:

In 45 seconds, perform:
5 Hang Squat Clean Thruster
Max Rep Burpee

Rest 45 seconds.

In 45 Seconds, perform:
10 Front Rack Lunge, alternating
Max Rep Burpee

Rest 45 seconds.

In 45 seconds, perform:
10 Dumbbell Snatch, alternating
Max Rep Burpee

Rest 45 seconds.

WOD 5.1.20

A. 5 rounds for quality:

6 Turkish Get Up
10 Lat Pullover
30 Arch Rock

B. 5 cycles:

In 2 minutes, perform:

1 Minute Wall Sit
20 Sumo Deadlift High Pull
Max Rep Lateral Jump

Rest 1 minute between rounds.

WOD 4.30.20

A. 5 rounds for max reps:

20 Seconds Deadlift
20 Seconds Push Press
20 Seconds Sprawl

Rest 1 minute between rounds

B. As many rounds as possible in 12 minutes:

2 Kettlebell Swing
2 V-Up
2 Push Up
4 Kettlebell Swing
4 V-Up
4 Push Up
6 Kettlebell Swing
6 V-Up
6 Push Up

Continue adding 2 reps to each movement every round.

WOD 4.29.20

A. 5 rounds for quality:

5 Single Arm Overhead Squat, each arm
10 Single Arm Sots Press, each arm
15 Goblet Squat

B. 5 cycles for max rounds:

In 2 minutes, perform an AMRAP of:

4 Pistol
4 Box Jump
4 Burpee

Rest 1 minute between rounds.

WOD 4.28.20

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. As many rounds as possible in 12 minutes:

8 Deadlift
6 Hang Power Clean
4 Push Press
2 Devils Press

WOD 4.27.20

A. 5 rounds for quality:

10 Weighted Lateral Box Step Overs
Or, Weighted Side Lunge
20 Bent Row, alternating
20 Sec L-Sit

B. For time:

50 Squat
40 Lateral Jump
30 Burpee
20 Thruster
30 Burpee
40 Lateral Jump
50 Squat

WOD 4.26.20

A. 5 rounds for max reps:

1 minute stations:

Sumo Deadlift High Pull
Push Jerk
Plank Pull Through
Rest

B. Tabata

Hollow Rock
Arch Rock

Alternate between movements until 8 rounds of each have been completed.