May 2020

WOD for Wednesday, May 13, 2020

13052020

A) EMOM 12min rotate through:
– 8 Split Squat rx
– 10 quadruped Reverse X-Up alt
– 8 Split Squat lx
– 30 sec rope Jump

B) 3 Round For time
50 alt Walking Lunges
15 Plank to Push-up
50 alt Walking Lunges
20 alt Mountain Climbers

C) 10min practice Frontal and Back scales

Post Total B time

WOD for Tuesday, May 12, 2020

12052020

A) 3 set NOT For time:
10 Jefferson Curl (easy and slow)
10m total Death March
30” Hollow Hold
90” sec rest

B) Amrap 40min continuos Effort
10 Goodmorning (Backpack)
10 Burpees Step-over (Backpack)
60 sec rope Jump / Jumping Jack

Post Total B reps

WOD for Monday, May 11, 2020

11052020

A) EMOM 10min
A) 10 Alt Lunges
B) 4 Pushup + 20” tall Plank

B) For time:
– 100 – 80 – 60 – 40 – 20 reps of Air Squat
– 10/8 Strict HSPU / 5/3 Wall Climb

C) AMRAP 9min:
30 Toe Touch
15 Straight Leg Situp
5+5 Side Plank rotation

Post Total B time

WOD for Friday, May 08, 2020

08052020

A) 3 set
10 tall Plank to forearm Plank
10 down & up knee Up (Rx + Lx)
10 Tuck Up
5 tuck jump
90 sec rest

B) ladder: 24 – 20 – 16… 4
– Rx Bulgarian Split Squat
– Pushup with twist
– Lx Bulgarian Split Squat
60 sec rest

Post Total B time

08052020 Daily Challenge

10min HSW practice

WOD for Thursday, May 07, 2020

07052020

A) 2x AMRAP 5min : rest 3min
18 Bicycle Crunch
12 Cossack Squat
6 Hindu Pushup
60” Active rest (rope / skip / Jumping Jack)

B) AMRAP 18min
20 Alt Step-Up
16 Lateral Skater
12 Dragon Flag
80 lateral hops

Post part B Total reps

07052020 Daily Challenge

Not For time:
150 Lift overs

WOD for Wednesday, May 06, 2020

Barbara

Five rounds:

  • 20 pull-ups
  • 30 push-ups
  • 40 sit-ups
  • 50 squats
  • Rest 3 mins

06052020 warmup

Map 7 – 40’ race pace
Repeat 2x:
1min rope Jump
1min forearm Plank
1min rope Jump
1min alt Lunges
1min Squat stretch

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