5.8.19

Strength
4X
50 ft. sled push
25 banded good mornings

Wod
2X
40 Box Jumps 24/20
then
3 Rounds
2 Rope Climbs
6 Single Arm Dumbbell Snatches 90/65
12 Burpees
then
40 Box Jumps 24/20

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5.7.19

Strength
5 min EMOM
3 Power Clean (touch and go reps)
1 min rest

3 min
1 Power Clean every 20 seconds
1 min rest

3 min EMOM
1 Power Clean (AHAP)

Wod
4 Rounds
2 min 30 seconds of work followed by 1 min rest
8 Push Press 115/80
25 Sit-ups
8 Push Press
with your remaining time: Row for Calories
*score your total calories rowed*

5.3.19 “Rahoi”

Warm-up
9 min EMOM (40 seconds of work followed by 20 seconds of rest)
Bike
Single Jump Rope
Med-ball Sit-up

Wod
12 min AMRAP
12 Box Jumps (24 in/20 in)
6 Thrusters (95 lbs/65 lb)
6 Bar-Facing Burpees

5.1.19

Bike for calories
8X
20 seconds on
20 seconds rest

Wod
4 Rounds: 2 min of work followed by 1 min rest
2X
8 Deadlift 155/105
8 Back Squat 155/105 (bar must be taken from the ground…if you want the RX)
then
Max rep Double Unders
1 min rest
*score your total Double Unders*