Thursday 5/10

Wod - Partner

Amrap 20

15/12 cal row or bike or 200m run

15 Target burpee

Rest 2 min

This is best done with a partner. Alternate completed rounds.

Wednesday 5/9

5 rounds Not for Time

10 bench press - Pick Weight

50 double unders

10 deadlift - Pick Weight

This is a heavy lifting day mixed with a little double under practice.  Just methodically move through each exercise.

Tuesday 5/8

Wod

“Helen”

3 RFT

400m run

21 KBs 53/35

12 pull ups

Monday 5/7

Wod - Rx

3 RFT 

10 clean & jerk 135/95

50 wall ball 20/14

Wod - Scaled

3 RFT

10 clean & jerk 115/75

35 wall ball 20/14

Friday 5/4

Wod

For Time

2,000m row Time Trial

Give this your best effort!! 

Thursday 5/3

“Bring a Friend Day”

Wod - Rx

4 rounds

1 min burpee box jump over

Rest 20 sec

1 min 200 min run

Rest 20 sec

1 min hang power clean 135/95

Rest 20 sec

Wod - Scaled

4 rounds

1 min burpee box jump over

Rest 20 sec

1 min 200 min run

Rest 20 sec

1 min hang power clean 115/75

Rest 20 sec

Wednesday 5/2

Amrap 16

4 wall walks

20 double KB deadlift

100’ walking lunge