MAY 21, 2018

BARBELL
1) BB Warm-up
2) Back Squat, Max reps at 80%
*The goal is 12 reps. If your max reps effort leaves you short of 12, rack the weight, rest as needed and finish the balance of you reps. Score = set w/ most reps on your way to 12.

ACCESSORY
5x5 Active Shoulders + 5 Arch to Hollow + 5 Hand Release + 5 Pull-in & Push away + 5 Strict Pull-ups

BODY-WEIGHT ONLY
RX / Partner / 6 RFT / 20 cap
Run 200m (add 100m each round)
50 Air Squats
_____________

RX+ / Solo / 6 RFT / 20 cap
Bike 15/10 cals
5/3 Muscle-ups (ring or bar)

KICKER
For Time:
30 Burpee Box Jump Overs, 24/20″

MAY 18, 2018

BARBELL
1) BB Warm-up
2) Deficit Deadlift, 1x5 @ 77.5%
With a 4″ deficit (standing on a 45# plate(s)) do 5-7 warm up sets then 1x5 @ specified percentage of 1 Rep Max Deadlift)

BODY-WEIGHT ONLY
For time / 30 cap
Max effort 3 mile run
or
Row 6k

MAY 17, 2018

BARBELL
1) BB Warm-up
2) Snatch, 3x3 @ 77.5% (do 5-7 warm up sets)
*”Snatch” by itself implies a Squat Snatch. If you are limited by injury or mobility then do a Power Snatch followed immediately by an Overhead Squat.

ACCESSORY
Handstand work (kick ups, holds, toggles, walking, descents, push-ups, pirouettes)

BODY-WEIGHT ONLY
3 RFT / 20 cap
Run the block (not the big block; the block that the gym sits on, approx 550m)
10 cals Bike
50 Air Squats

WOD
RX / 5 RFT / 18 cap
50 Single-unders
20 WBS
10 Hang Power Cleans, 115/80 | 95/65
____________
RX+
50 Double-unders
20 WBS
10 Hang Squat Cleans, same

KICKER
For Time:
Row 500m / men – every second over 1:50, do 3 burpees; ladies – every second over 2:10 do 3 burpees

MAY 16, 2018

BARBELL
1) BB Warm-up
2) Shoulder Press, 5x5 @ 77.5%

ACCESSORY
Seated Box Jumps, 5-5-5-5-5 (increase height each set)

BODY-WEIGHT ONLY
RX / For time / 20 cap
50-40-30-20-10
Single-unders
Sit ups
________________

RX+ / “Annie”
50-40-30-20-10
Double-unders
Sit ups

WOD
5 RFT / 20 cap
15 Floor Press, 95/65 | 75/55
3 Rope Climbs
1 KB Farmers Carry around building, 70/45 | 55/35
*scale as needed

KICKER
AMRAP 3:  Air Squats

MAY 15, 2018

BARBELL
1) Barbell Warm-up
2) Power Clean, 1x5@77.5%

ACCESSORY
Dips 5x5-10 (Rings / Matador / Box – jumping, kipping, strict, weighted)

BODY-WEIGHT ONLY

RX / For time / 12 cap
Row 1000m
50 Single-leg Stand ups, 12″
30 Burpees
__________

RX+
Bike 50 cals
50 Pistols
30 Strict Burpees

WOD / “Helen”
3 RFT:
Run 400m
21 KBS, 53/35
12 Pull-ups
*scale as needed

KICKER
For Time:
50 Strict Push-ups

MAY 14, 2018

BARBELL
Back Squat, Max Reps at 77.5%
*The goal is 12 reps. If your max reps effort leaves you short of 12, rack the weight, rest as needed and finish the balance of you reps. Score = set w/ most reps on your way to 12.

ACCESSORY
Handstand work:  5 sets of 60 seconds of work

BODY-WEIGHT ONLY
RX / Partner / Any order / 1 works
Tabata Bike
Tabata Row
Tabata Single-unders
Tabata Burpees
———————————-
RX+ / Solo
Tabata T2B
Tabata HSPU
Tabata Double-unders
Tabata strict Burpees

KICKER
For Time:
50 KBS, 55/35 | 45/25

MAY 12, 2018

WOD / Teams of 2-3 / AMRAP 30

200 Single-unders (share work)
50 Alt Burpees
30 Deadlifts each, 5 at a time, 95/65
200 Single-unders
50 Alt Box Jumps, 20″
30 Power Cleans each, 95/65
200 Single-unders
50 Alt Sit ups
30 Front Squats each, 95/65
200 Single-unders
50 Alt Hand-release Push ups
30 Shoulder-to-Overhead each, 95/65

MAY 11, 2018

BARBELL
1) Barbell Warm up
2) Deadlift, 1x20 @ 75%

BODY-WEIGHT ONLY
For time / 30 cap
Row 50 cals
-then
10 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
-then
Bike 50 cals

CONDITIONING
“Karen” / For time
150 WBS, 20/14

MAY 10, 2018

BARBELL
1) Barbell Warm-up
2) Snatch, 3@40%, 3@50%, 3@55, 3@60, 3@75%

ACCESSORY
Handstand Work, 5x10 Kick ups

BODY-WEIGHT ONLY
Partner / AMRAP 20
50 Single-unders
40 Air Squats
30 Lunges
20 Sit ups
10 Burpees

WOD
AMRAP 12
9 Bar Facing Burpees
6 HSPU
3 Power Snatch, 115/80 | 95/65

KICKER
For Time:
50 KBS, 55/35 | 45/25
*Do 3 Burpees each break

MAY 9, 2018

BARBELL
1) Barbell Warm-up
2) Shoulder Press, 5x5 @ 75%

ACCESSORY
Seated Box Jumps, 5-5-5-5-5 (soft landing; knees out)

 

BODY-WEIGHT ONLY
AMRAP / 10 Rounds / 1 minute clock
Bike 7/5/3 cals
AMRAP Burpees
-rest 1 min
*score = total burpees

WOD
RX / AMRAP 20:
200 Meter Run
7 Bear Complex, 95/65 | 75/55
___________
RX+ / AMRAP 20:
200 Meter Run
7 UB Bear Complex, 135/95 | 115/80

KICKER
For time:  50 T2B