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In the GYM
Strength E3M x 5 1 Tempo Front Squat + 3 Front Squats (tempo @ 5.3.5.1) Work between 45-65% 1RM Conditioning For Time: 1000/750m Row 50 Front Rack Reverse Lunges 115/75 10:00 Time Cap ---------------------------------------------------------------------------------------------------- @ HOME WOD Strength 5 Sets: 8ea Single Leg Squat to Box/Bench 8ea 1A Bench Press Conditioning For Time: 800m Run 80 Alt Goblet Reverse Lunge
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WOD in the WILD
Conditioning AMRAP 25: 25 DB RDL 100' Suitcase Carry (switch sides at 50') 20 Arm Extension Push Ups 100' Suitcase Carry 15 DB Sit Ups 100' Suitcase Carry ---------------------------------------------------------------------------------------------------- @ HOME WOD Conditioning AMRAP 25: 25 DB RDL 100' Suitcase Carry (switch sides at 50') 20 Arm Extension Push Ups 100' Suitcase Carry 15 DB Sit Ups 100' Suitcase Carry In the GYM WOD
Strength E4M x 5 8 Back Squats start at 50% 1rm & build Conditioning For Time 30-20-10 1 DB Box Step Up (50/35) Alt DB Snatch 9:00 Time Cap ---------------------------------------------------------------------------------------------------- @ HOME WOD Strength E4M x 6 9ea SL RDL 15 RDL 21 Russian Swings Conditioning AMRAP 6 6 Devils Press 6 SDHP WOD in the WILD
Conditioning Equipment FREE 10 RFT: Run 200m 10 Jumping Lunges 5ea Single Leg V-ups 27:00 Time Cap ---------------------------------------------------------------------------------------------------- @ HOME WOD Conditioning Equipment Version 10 RFT: Run 200m 10 Power Snatches (95/65) or DB (50/35) or KB (53/35) 5 T2B (5ea Single Leg V-Ups) 27:00 Time Cap In the GYM WOD
Strength Every :90 x 6 3 Hang Power Cleans + 3 Push Jerks Conditioning "Karen Goes to Golds Gym" 150 Wallballs (20/14) *Every break, do 5 strict chin ups, 10 DB Tricep Extensions and 15 DB Curls 20:00 Time Cap Compare to 5/2/2019 ---------------------------------------------------------------------------------------------------- @ HOME WOD Strength 6 Sets: 5 Upright Row + 4 1a Hang Clean + 3 1a Push Press (complete full complex on R; repeat on L) 10 Alt Deadbugs :30 Rest Conditioning For Time: 150 Clusters (single object squat clean to thruster- hold with two hands) *Every break, do 5ea bent over rows, 10 push ups, 15 curls @ HOME WOD
Strength 3 RFQ 8ea DB SLRDL 12 DB Glute Bridges 15 DB Sumo RDL Conditioning EMOM 12 Even- :45 UB Russian Swings Odd- 8-10 Burpees over the bell Score: # of Swings Memorial Day MURPH
In the GYM WOD Conditioning For Time 1mi Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mi Run Modified Murph Run 1 Mile 50 Ring Rows 150 Push Ups 300 Air Squats Run 1 Mile ---------------------------------------------------------------------------------------------------- @ HOME WOD Conditioning Memorial Day MURPH For Time 1mi Run 100 DB Bent Over Rows/ BB Bent Over Rows 200 Push Ups 300 AIr Squats 1mi Run Modified Murph Run 1 Mile 50 DB Bent Over Rows/ BB Bent Over Rows 150 Push Ups 300 Air Squats Run 1 Mile In the GYM WOD
Strength E3M x 5 8 Deadlifts (building) Conditioning AMRAP 6: 6 Devils Press (35/20) 3 Strict Pull Ups ---------------------------------------------------------------------------------------------------- @ HOME WOD Strength E4M x 6 9ea SL RDL 15 RDL 21 Russian Swings Conditioning AMRAP 6: 6 Devils Press 6 SDLHP In the GYM WOD
Conditioning 5 Rounds For Reps: 1:00 Alt DB Snatch 1:00 DB Glute Bridges 1:00 Deadbugs 1:00 DB Lat Pull Overs 1:00 Rest ---------------------------------------------------------------------------------------------------- @ HOME WOD Conditioning 5 Rounds For Reps: 1:00 Alt DB Snatch 1:00 DB Glute Bridges 1:00 Deadbugs 1:00 DB Lat Pull Overs 1:00 Rest In the GYM WOD
Strength EMOM x 12 Even- 12 Abmat Sit Ups + ME Floor Press Odd- 6 Arm Extension Push Ups + ME Ring Row Conditioning 3 Rounds For Time 10 Clean & Jerks 75/55 15 Front Squats 20 Deadlifts 10:00 Time Cap ---------------------------------------------------------------------------------------------------- @ HOME WOD Strength EMOM x 12 Even- 12 Abmat Sit Ups + ME Floor Press Odd- 6 Arm Extension Push Ups + ME Ring Row Conditioning 3 Rounds For Time 10 Clean & Jerks 75/55 15 Front Squats 20 Deadlifts 10:00 Time Cap |
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