Articles in Category: WOD

5.14.18

on Sunday, 13 May 2018. Posted in WOD

WOD

Monday May 14, 2018

 

A) Overhead Squat: Build to an 8rm in 12 minutes

B) Pull-Up: 2 sets, max reps, rest 90s 

can kip, use band, etc

C) 15-12-9-6-3:

Box Jump Overs

Burpees

V-Ups

Cash in and out with 400m run

 

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Tuesday May 15, 2018

 

A1) Deadlift: 4 x 6-8 @ 30X2, rest 60s

A2) Close Grip Bench Press: 4 x 5-7 @ 22X0, rest 60s

B) Turkish Get Up: 50 for time, alternate arms

C) Forearm Plank: Accumulate 3 minutes

 

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Wednesday May 16, 2018

 

A) High-Hang Clean: 4 x 4-5, rest 90s

B1) Single Arm Rear-Foot Elevated Split Squat: 3 x 6/side, rest 60s

Same are as the leg that is back holds the DB or KB

B2) Bent Over Dual KB Row: 3 x 10-12, rest 60s

C) 4 sets for time: 10 S2OH @ 135/95

10 KBS @ 70/53

10 Cals Rower

10 Toes to Bar

rest 2 minutes

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Thursday May 17, 2018

REST DAY

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Friday May 18, 2018

 

A) Push Jerk: Build to a tough single for the day

B) Weighted Pull: Build to a tough single for the day

(use a weight belt or hold a DB b/w feet)

If you don't have pull ups yet, 5 x 5 @ 40J2- J=Jump

C) For time: 21 DB or KB Thrusters

400m run

18 Thrusters

400m run

15 Thrusters

400m run

Go heavy on thrusters and run fast

 

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Saturday May 19, 2018

 

A) Team WOD: 9:30am

 

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Sunday May 20, 2018

REST DAY