by Anni | May 11, 2018
8am Kettlebell
Superset
AMRAP in 7 minutes
– 10 Decline pushups
– 10 Kb rows each side
Then
AMRAP in 7 minutes
– 12 Dumbbell floor press
– 10 Ring rows/pullups
9am WOD
a. With partner: (28 minute cap)
– Buy in: 1000m row (split)
– 8 rounds (alternating rounds, 4 rounds each, partner rests while other completes full round)
– 5 slam balls (30,20)
– 100m carry with ball
– 8 rounds (same format)
– 10 air squats
– 5 box jumps (30,24)
– Cash out: 1000m row
10am Olympic Lifting
by Anni | May 10, 2018
a. Push press 3×5
b. AMRAP in 20 minutes
– 10 burpees
– 10 american KB swings (53,35)
– 200m sprint
– 90s rest
by Anni | May 9, 2018
a. 5 front squat E2M for 10 minutes
b. AMRAP in 12 minutes
– 10 pull ups
– 20 thrusters (45,35)
– 30 russian twists (25,15)
– 40 double unders
by Anni | May 8, 2018
a. 5 deadlift E2M for 10 minutes
b. “2009 Regionals WOD” – 10 minute cap
– 21-15-9
– Box jumps (24,20)
– KB swings (53,35)
– Sumo deadlift high-pull (95,65)
c. Tabata Hollow hold
by Anni | May 7, 2018
WOD
a. 5 strict press E2M for 10 minutes
b. 4 rounds for time:
– 200m run
– 5 KB snatch each arm (53,35)
– 10 toes to bar
– 15 shoulder to overhead (95,65)
4pm Kettlebell
4 rds:
– 5 Snatch left – carry
– 5 snatch right -carry
– Clean same as above
– Swing same as above
6pm Olympic Lifting and Open Gym
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