Archive for 'WOD'
A. Sprint Intervals
5 sets on a 3min clock
20/15 Cal AB
5 SB Cleans
10 Burpee Box Jumps 24/20
5 SB Cleans
ME Burpee Box Jumps 24/20
– rest 3 min
B. Mobility
Foam Roll Hips & Hamstrings
Pigeon Stretch 2mins each
Couch Stretch 2mins each
A. EMOM-20
Odd: 1 Snatch at 80%+
Even: Alternate between 3-6 BMU and 8-16 Pistols
B. With a partner AMRAP 12
Cal Row
*Switch every 30s, and complete 5 Burpees each time you get off the rower
A. BS 5@65%, 5@75%, ME@85%, 2×5@80-85%
*Compare to 5.7.18
**If you did more than 7 reps on 5.7.18 increase your projected 1RM by 10lbs and work off those percentages
B. For Time – 7min Cap
12-9-6 DL
300m Shuttle Run btwn rounds
*DL is heavy but UB
*300m shuttle is 50m down and back x 3, touch the line with your hand on each turn
A. Wgt/Strict Pull Ups 5×5
or
20 Eccentric Pull Ups
B. 4 sets
1min FR Lunges 75/55
1min Double Unders
1min Burpee Pull Ups
1min Rest
A. 5 sets Power Clean + Push Jerk
B. 21-15-9
Clean&Jerk 135/95
Box jump overs