WODS
Thursday, May 7 2020
Home WOD #49
Wod:
12 minute amrap
10 x step up (50/35)
15 x kB swing (50/35)
Skill:
5 x 5 seated good morning (4sec eccentric)
Endurance:
8 mile run
12 minute amrap
10 x step up (50/35)
15 x kB swing (50/35)
Skill:
5 x 5 seated good morning (4sec eccentric)
Endurance:
8 mile run
Wednesday, May 6 2020
Home WOD #48
Wod:
21-15-9
Thruster (95/65)
V-up
*run 200m every 2 minutes
*starts woth*
Skill:
5 x 5 dip (3sec pause)
Ugiger
3 rounds
50 x wall ball 10’ target
150 x double under
21-15-9
Thruster (95/65)
V-up
*run 200m every 2 minutes
*starts woth*
Skill:
5 x 5 dip (3sec pause)
Ugiger
3 rounds
50 x wall ball 10’ target
150 x double under
Tuesday, May 5 2020
Home WOD #47
Wod
10 minute amrap
12 x hang snatch (50/35)
9 x goblet squat (50/35)
Skill:
5 x 5 overhead split squat
(4sec eccentric)
Interval
Every 3:00 for 5 rounds
Clapping push-ups to failure (min 10)
1 min double unders (singles)
10 minute amrap
12 x hang snatch (50/35)
9 x goblet squat (50/35)
Skill:
5 x 5 overhead split squat
(4sec eccentric)
Interval
Every 3:00 for 5 rounds
Clapping push-ups to failure (min 10)
1 min double unders (singles)
Monday, May 4 2020
Home WOD #46
Happy star wars day!!
“May the 4th be with you”
3 rounds for time:
21 x Darth Vader deadlifts (135/95)
21 x Chewbacca chest to bar pull ups
15 x Han Solo hang cleans (135/95)
15 x Luke Skywalker handstand push-ups
9 x Princess Leia push jerks (135/95)
9 x boba fett burpee box jumps (40/30)
Skill:
5 x 5 seated press (3sec pause)
Ugiger
8 rounds
20 x jumping air squat
20 x jumping lunge
10 x burpee
“May the 4th be with you”
3 rounds for time:
21 x Darth Vader deadlifts (135/95)
21 x Chewbacca chest to bar pull ups
15 x Han Solo hang cleans (135/95)
15 x Luke Skywalker handstand push-ups
9 x Princess Leia push jerks (135/95)
9 x boba fett burpee box jumps (40/30)
Skill:
5 x 5 seated press (3sec pause)
Ugiger
8 rounds
20 x jumping air squat
20 x jumping lunge
10 x burpee
Sunday, May 3 2020
Hero Sunday (Home WOD #45) "Tyler"
"Tyler”
5 rounds for time:
7 x muscle up
21 x sumo deadlift high pull (95/65)
US 1LT Tyler E. Parten, 24, of AR, died Sept. 10, 2009 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire.
5 rounds for time:
7 x muscle up
21 x sumo deadlift high pull (95/65)
US 1LT Tyler E. Parten, 24, of AR, died Sept. 10, 2009 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire.
Saturday, May 2 2020
Home WOD #44
Wod:
1-2-3-4-5-6-7-8-9-10
Single arm thruster (50/35)
*complete reps on each arm, 1R,1L,2R,2L etc...
*10 x V-up after each set*
Skil:
5x5 single arm overhead squat (4sec eccentric)
Endurance
6 rounds
100m (sprint)
200m (recovery)
400m (fast)
*rest 3 min*
1-2-3-4-5-6-7-8-9-10
Single arm thruster (50/35)
*complete reps on each arm, 1R,1L,2R,2L etc...
*10 x V-up after each set*
Skil:
5x5 single arm overhead squat (4sec eccentric)
Endurance
6 rounds
100m (sprint)
200m (recovery)
400m (fast)
*rest 3 min*
Friday, May 1 2020
Home WOD #43
Devin’s Bday Wod!
“Mary”
20 minute amrap
5 x handstand push up
10 x pistol
15 x pull up
Skill:
5 x 5 seated good morning (3sec pause)
Ugiger:
6 rounds
15 x wall ball
10 x power clean (135/95)
15 x wall ball
*unbroken on wall balls and touch n go on clean*
“Mary”
20 minute amrap
5 x handstand push up
10 x pistol
15 x pull up
Skill:
5 x 5 seated good morning (3sec pause)
Ugiger:
6 rounds
15 x wall ball
10 x power clean (135/95)
15 x wall ball
*unbroken on wall balls and touch n go on clean*
Thursday, April 30 2020
Home WOD #42
Wod:
12 minute amrap:
8 x box jump (24/20)
8 x shoulder to overhead (50/35)
*1 minute plank every 2:00, starts with*
Skill:
Pull up 5 x 5 (4 sec concentric)
Interval:
Every 2:00
200m
50 x double under
12 minute amrap:
8 x box jump (24/20)
8 x shoulder to overhead (50/35)
*1 minute plank every 2:00, starts with*
Skill:
Pull up 5 x 5 (4 sec concentric)
Interval:
Every 2:00
200m
50 x double under
Wednesday, April 29 2020
Home WOD #41
Wod:
10 minute amrap
14 x deadlift (7R/7L) (50/35)
7 x over dumbbell burpee
Skill:
5 x 5 split squat (3 second pause)
Ugiger
5 rounds
20 x Good morning
20 x Ring dips
10 minute amrap
14 x deadlift (7R/7L) (50/35)
7 x over dumbbell burpee
Skill:
5 x 5 split squat (3 second pause)
Ugiger
5 rounds
20 x Good morning
20 x Ring dips
Tuesday, April 28 2020
Home WOD #40
Wod:
3 rounds for time:
50 x air squat
40 x push up
30 x lunge (50/35)
20 x hang squat snatch (50/35)
10 x muscle up
Skill:
5 x 5 single leg deadlift (3 sec pause)
Endurance:
7 mile run
3 rounds for time:
50 x air squat
40 x push up
30 x lunge (50/35)
20 x hang squat snatch (50/35)
10 x muscle up
Skill:
5 x 5 single leg deadlift (3 sec pause)
Endurance:
7 mile run
