Monday 05/15/2023
/WOD
"Back to the Future"
4 rounds For Time:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
-Rest 4:00-
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
Saturday 05/13/2023
/WOD
"Toucan"
Teams of 2 For Time:
250 Wallballs 20#/14#
200/150 Calorie Row
100 Box Jumps 24"/20"
50 Devil’s Press 50’s/35’s
*Break up reps however you see fit.
Friday 05/12/2023
/Strength
Push Press + Jerk 5x2
5 working sets: 1 Push Press + 1 Split Jerk
* 10-15 minutes *
WOD
"Anaconda"
Every 2:00 (8 sets)
10 Toes to Ring (Or Toes to Bar still Rx)
10 Bench Press 115#/75#
30 Double Unders
*Score is slowest set.
Thursday 05/11/2023
/Strength 1
Clean 3x1
3 sets of 1 Clean @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *
Strength 2
Clean Deadlift 3x3
3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean
* Rest 60-90 seconds between sets *
WOD
"Giant River Otter"
15 min AMRAP
15/12 Calorie Assault Bike
10 Thrusters 75#/55#
15/12 Calorie Assault Bike
8 Thrusters 95#/65#
15/12 Calorie Assault Bike
6 Thrusters 115#/75#
15/12 Calorie Assault Bike
4 Thrusters (135/95)
15/12 Calorie Assault Bike
Max Squat Clean Thrusters 155#/105# in the remaining time
Score is total reps of Squat Clean Thrusters at 155#/105#
