Tuesday 05/12/2020

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WOD
"Heldum"
For Time:
400 Meter Run
21 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
18 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
15 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
12 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
9 Chest to Bar Pull-ups
9 Bar-Facing Burpees

Home WOD
5 Rounds For Time:
400 Meter Run
21 Russian Single Dumbbell Swings
9 Strict Pull-ups (bent over rows)

Body Armor
3 Giant Sets:
9 Double Dumbbell Single Legged Deadlifts (Left)
9 Double Dumbbell Single Legged Deadlifts (Right)
15 Double Dumbbell Stiff-Legged Sumo Deadlifts
21 Dumbbell Weighted Glute Bridges
Rest 2 Minutes Between Sets

Monday 05/11/2020

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WOD
"Ceiling Fan"
For Time (15 Minute Cap):
21 Clean and Jerks 155#/105#
100 Double Unders (150 singles)
21 Clean and Jerks 155#/105

On the Minute: 7 Wallballs 20#/14#
*add your missed reps in seconds to your time

Home WOD
AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders (60 singles)
20 Single Dumbbell Overhead Reverse Lunges
40 Double Unders (60 singles)

Body Armor
AMRAP 5:
Single Arm Dumbbell Strict Presses

On the Minute (Starting at 0:00):
6 Hand Release Push-ups

Friday 05/08/2020

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Strength
Tempo Back Squat
On the 1:30 x 5 Sets:
1 Tempo Back Squat (5s Down, 5s Up)
1 Back Squat

Set 1: 55% 1RM Back Squat
Set 2: 60% 1RM Back Squat
Sets 3-5: 65% 1RM Back SquatOn the 1:30 x 5 Sets:

WOD
"Bubbles"
AMRAP 12:
8 Barbell Facing Burpees
25 Double Unders (35 singles)

Home WOD
"Bubbles"
AMRAP 12:
10 Burpees
25 Double Unders (35 singles)

Body Armor
AMRAP 6:
Max Single Dumbbell Strict Presses
On the Minute: 10 Sit-Ups