Saturday – 5/26/18


8am Kettlebell
3rds 45 on 15 off:
– Goblet squat
– Push-up
– Pull-up/ring rows
– Walking lunges
Then:
– Swings
– Mountain climbers
– Box step-ups
– Plank
 
9am WOD
a. AMRAP 20 minutes with partner:
– 200 double unders (switch every 25)
– 100 goblet squat (53,35) (switch every 5)
– 200m run together
– 100 sit ups (switch every 10)
– 200m row each
– 100 box jumps (24,20) (switch every 5)

b. 3 round core finisher if time permits
– 10 v-ups
– 20 russian twists
– 30 superman pulses
 
10am Olympic Lifting

Friday – 5/25/18

Though we don’t do the Murph WOD on Memorial Day (we do our own hero WOD Gabe, in honor of Anni’s brother), this blog post has some important information to keep in mind about doing workouts with high rep counts.

a. AMRAP in 10 minutes
– 10 hammer hits (alternating sides)
– 5 broad jump
– 12 single DB front rack walking lunges (50,35) switch shoulders at half
*4 minute rest

b. AMRAP in 10 minutes
– 10 front squats (95,65)
– 5 power snatches (95,65)
– 10 toes to bar

Thursday – 5/24/18

a. 1RM deadlift
b. 2 rounds for time: (18 minute cap)
– 800m run
– 50 wall balls (20,14)
– 25 pull ups

Wednesday – 5/23/18

a. 1RM Strict Press

b. AMRAP in 7 minutes
– 100m sled pull (135,95)
– 50 double unders
* 3 minute rest

c. AMRAP in 7 minutes
– 8 KB snatch each arm (44,26)
– 15 hollow rocks
– 20 sit ups