WOD

23.05.2018

warmup

mobility

AMRAP 15:

RX
15 Power Snatches 35/25
30 Double Unders
15 Wallballs 9/6
30 Double Unders

SCALED
15 Power Snatches **30/20
90 Single Unders
15 Wallballs 9/6
90 Single Unders

22.05.2018

warmup

mobility

For Time:

21-15-9

Deadlifts *100/70 **70/50
400 Meter Run

21.05.2018

warmup

mobility

For Time:

5 Rounds of “Cindy”
30 Front Squats *60/40 **50*30
1,000 Meter Row – Run or 3k bike

19.05.2018

warmup

mobility

Teams of 3:

For Time (30 Minute Cap):

90/60 Calorie Schwinn Bike or Row, 75 Power Snatches, 75 Thrusters *30/20 **20/15
90/60 Calorie Schwinn Bike or row, 60 Power Snatches, 60 Thrusters *35/25 **25/20
90/60 Calorie Schwinn Bike or Row, 45 Power Snatches, 45 Thrusters *40/30 **30/25
90/60 Calorie Schwinn Bike or Row, 30 Power Snatches, 30 Thrusters *45/35 **35/30
90/60 Calorie Schwinn Bike or Row, 15 Power Snatches, 15 Thrusters *50/40 **40/35

18.05.2018

warmup

mobility

Class Divides into 2 Teams:

3 Rounds:

Team 1: Assault Bike (Team Score)

Team 2: 200/150/100 Meter Prowler Push

SCORE IS TOTAL KCAL IN 3 RDS

17.05.2018

warmup

mobility

“Pump It Up”

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

100 Calorie Schwinn Bike or 1 K row

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

16.05.2018

warmup

mobility

For Time:

15-12-9

Power Snatch *40/30 **35/25
Overhead Squats
Pull-ups

15.05.2018

warmup

mobility

5 RDS
on the 4mins :

30 alternating pistol squat
20 american swing ktb *24/16 **16/12
10 boxjump over 60/50

14.05.2018

warmup

mobility

For Time:

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks *50/35 **40/25

30 Double Unders After Each Set

11.05.2018

warmup

mobility

AMRAP 13:

50 Alternating Dumbbell Snatches *22,5/15 **15/10
40 Burpees
30 Toes to Bar
20 Handstand Push-ups