May 2020

WOD for Friday, May 22, 2020

22052020

A1) Full Calf & ankle Stretch – 5min

A2) 4 set of:
10 Alt Leg Front Swipe
20m Butt Kick Jog
50m Easy Jog
60 sec rest

A3) 2 Set of:
100m easy Jog
20m Medium Sprint
60 sec rest

A4) 4 set of:
100m progressive speed up to medium sprint

B) 5 x 400m Run, 2min rest b/t

C) Optional: 1- 4k Fartlek Run (https://it.wikipedia.org/wiki/Fartlek)

Post total B time

WOD for Wednesday, May 20, 2020

20052020

A) 3 set continuos
30” Tall Plank shoulder tap
30” Toe Touch
30” Power Jump
90” rope Jump

B) AMRAP 20min, ladder 1, 2, 3…
– Squat
– Pushup
– Situp

C) Emom 8min:
20” work One Leg Hs Hold

Post Total B reps

WOD for Tuesday, May 19, 2020

19052020

A) 3 set of:
– 5 Elevator Pushup
– 5 Hindu Pushup
– 10 Prone Snow Angel
– 30+30 sec Side Plank

B) 5 Rounds
– 50 Alt Mountain Climbers
– 30 Side Reach
– 15 Pyke HSPU
90 sec active rest

C) EMOM 10min
30 sec On : 30 sec Off – Double Under / Triple Under skill

Post total B time

WOD for Monday, May 18, 2020

18052020

A) 3 set NFT
10+10 lunge elbow to floor
40-60 sec forearm Plank
2x 1 Wallclimb +10 shoulder tap
60 sec rest b/t

B) 3 set
50-30-10 reps of Air Squat
15-10-5 Strict Pullup / 21-14-7 Table Row
5min rest b/t

Post Total B time

WOD for Friday, May 15, 2020

15052020

A) AMRAP 15min
15 rx side step-up
30 rx side bridge
15 lx side step-up
30 lx side bridge

C) 3 set NFT
15-12 Slow Negative Pushup
90-120 sec rest

Post A reps

Annie

50 – 40 – 30 – 20 – 10:

  • double unders
  • sit-ups

WOD for Thursday, May 14, 2020

14052020

A) 5 Round not For time:
50 Single Unders
10+10 Spiderman lunges twist
30 Flutter Kicks

B) AMRAP 20min
150 DU (cap 3min)
50 Squat to Step-Up
50 Alt V-Up
50 sec HS Hold / Plank

Post Total B reps

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