Thursday 28 May
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W.O.D
"Cal Norton Jr"4rds
400m run
20 DB snatch
30 Abmat situps
Rent 25/25 Floor wipers, 3x10 Chin ups
4rds
400m run
20 DB snatch
30 Abmat situps
Rent 25/25 Floor wipers, 3x10 Chin ups
All Workouts
4rds
400m run
20 DB snatch
30 Abmat situps
Rent 25/25 Floor wipers, 3x10 Chin ups
Wednesday 27 May
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W.O.D
"Five Below"5 min AMRAP
100DU buy in
max rds
12 DB front squats
6 lateral burpees
rest 3 min
5 min AMRAP
100 DU Buy in
5/5 DB thrusters
6 Lateral burpees
rest 3 min
5 min AMRAP
100 DU buy in
3/3 DB Clusters
6 lateral DB burpees
Rent 3x1 min hollow rocks
Post W.O.D.
Tuesday 26 May
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W.O.D
3rds1 min OHS hold R arm
1 min jump rope
1 min OHS hold L arm
1 min Run in place jump rope
1 min plank hold
1 min lateral jump rope
No rest-at end of rd 3, 400m Front rack carry 1xkb or DB switch as needed
No rent today
Post W.O.D.
Monday 25 May
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Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
Scaling options-cut wod in half. Be smart here. If you haven't been consist go half or even 1/3 of everything. Listen to your body.
W.O.D
Post W.O.D.
Sunday 24 May
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W.O.D
3x5/5 sampson
10 goodmornings
3rds
400m run
25 Step back lunges
100 run in place jump rope
7 HSPU
50 jump rope lateral jump
Rent
goal-max singles jump in 3 min, then 3x20/20 Russian twists
Post W.O.D.
Saturday 23 May
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W.O.D
3x5/5 windmills
5/5 lat lunges
5/5 warrior squats
"Super Mario Bros"
8 min AMRAP
2/2-4/4-6/6-8/8...
Single arm DB/kb hang squat cleans
DB facing burpees
Rest 4 min
Start over
Rent 3x8 single arm seated press, 50 Floor wipers
Post W.O.D.
Friday 22 May
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W.O.D
3x5/5 windmills
5/5 single arm OHS
”CEO"
5 Rounds:
AMRAP 3:
3/3 DB Snatches
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
5x5/5 bulgarian split squats 2ct pause same as Monday
Post W.O.D.
Thursday 21 May
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W.O.D
3x5/5 sampson
10 wall squats
"Grocery Bag"
4rds
400m run
50m Front rack carry
10 strict Toes to bar
Rent
3x8 Chinups or 8/8 single arm rows
Post W.O.D.
Wednesday 20 May
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W.O.D
3x5/5 windmills
5/5 single arm OHS
”Nasty Dozen”
AMRAP 12:
50 Jumping Lunges
7 Strict Pull-ups
5/5 Dumbbell hang Clean and Jerks
Rent$$ 3x25 Pushups, 3x1 min hollow rocks
Post W.O.D.
Tuesday 19 May
Buy In
W.O.D
"Long Beach"1 Round:
160 Double Unders
800 Meter Run
40 Burpees
2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees
3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees
Roll calves!!!!, 3x8/8 Pullups+chiinups scale reps as needed If no pullup bar, sub with single arm rows-adjust reps as needed
Post W.O.D.
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