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Thurs WOD 5/31/18

5/31/2018

STRENGTH: 7 min EMOM
Max KB Swings, Rest
**SEE Sugar WOD for all details

WOD: 15 min AMRAP
10 Deadlifts 185/135
10 Barbell Push ups
10 Toes 2 Bar

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Wed WOD 5/30/18

5/30/2018

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STRENGTH: Sumo Deadlifts

WOD: 5 Rounds
9 Bar Burpees
7 Power Cleans 135/95
5 Shoulder 2 OH
CRX:155/115

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Tues WOD 5/29/18

5/29/2018

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STRENGTH: 10 min EMOM
Even: 5 OH Squats
Odd: 10 Box Jumps

WOD: 21-15-9
Kb Swings 70/53
Hang Snatch 95/65
Double Unders (3:1)
200 M Run after Ea Round

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Fri WOD 5/25/2018

5/25/2018

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TABATA with your MedBall

WOD: 'Nookie'
20 MIN AMRAP
7 Squat Cleans 95/65
7 Push Press 95/65
7 Back Squats 95/65
200 meter Run

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Thurs WOD 5/24/18

5/24/2018

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STRENGTH: Bench Press

WOD: AMRAP 15:
40 Double Unders 2:1
30 Wallballs 20/14
20 Deadlifts 155/115

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WED WOD 5/23/2018

5/23/2018

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STRENGTH:
Back Pause Squat

WOD:
3 Rounds:
300 M Run
21 Box Jumps 24/20
15 Hang Cleans 95/65 (115/75)
9 T2B

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STRENGTH: EMOM x 10
EVEN: 7 Shoulder to OH
ODD: 15 Sit Ups

WOD: KB GONE BAD
3 Rounds (1 Min Ea Movement)
Min 1- KB Swings 53/35
Min 2- Burpees
Min 3- SDHP 53/35
Min 4- Goblet Squat 53/35
Min 5- Calorie Row
REST

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Mon WOD 5/21/18

5/21/2018

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STRENGTH: Deadlifts

WOD: 'Graceful Cindy'
3 Rounds of “Cindy”
10 Clean & Jerks 135/95
2 Rounds of “Cindy”
10 Clean & Jerks
1 Round of “Cindy”
10 Clean & Jerks

CRX: 155/115

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Fri WOD 5/18/18

5/18/2018

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STRENGTH: OH Squats

WOD: 3 Rounds
10 Hang Snatch 95/65 (115/75)
10 Burpees
2 Rounds
15 Hang Cleans
15 Burpees
1 Round
20 Clean & Jerk
300 m Run

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Thurs WOD 5/17/18

5/16/2018

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STRENGTH: Hang Squat Cleans

WOD: AMRAP 15:
15 Push Press (95/65)
30 Wallballs (20/14)
200 M Run

**See SugarWOD for all details

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Wed WOD 5/16/18

5/16/2018

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STRENGTH: Push Jerks

WOD: For Time:
10 Alt DB Snatch 50/35
15 Box Jumps 24/20
20 Alt DB Snatch
15 Box Jumps
30 Alt DB Snatch
15 Box Jumps
40 Alt DB Snatch
15 Box Jumps
50 Alt DB Snatch
15 Box Jumps

**See SugarWOD for all details

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Tues WOD 5/15/18

5/15/2018

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STRENGTH: Power Clean EMOM

WOD: 10-9-8-7-6-5-4-3-2-1:
Pull Ups
Deadlifts 185/135
30 Double Unders After Each Set

***See SugarWOD for all details

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Mon WOD 5/14/18

5/14/2018

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STRENGTH: Box Squats

WOD: "GEORGIE"
21 Min AMRAP
BUY IN: 65 Sit Ups
7 Burpees
11 Push ups
22 KB Swings 53/35

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Fri WOD 5/11/2018

5/11/2018

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STRENGTH: Back Pause Squats

WOD: 15-12-9-6-3
Power Cleans 135/95
Shoulder to OH 135/95
Burpees

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Thurs WOD 5/10/18

5/10/2018

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STRENGTH: Split Jerk

WOD: 15 min AMRAP
10 Pull ups
15 D.U. (2:1)
10 Push ups
200 m Run

CRX: C2B, HSPU, run with MB

**See SugarWOD for details

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Wed WOD 5/9/18

5/9/2018

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STRENGTH: 12 Min
ODD: 5 Sumo Deadlifts @ 80%
EVEN: 15 KB Swings

WOD: 27-21-15-9:
Power Snatch (75/55#)
Wallballs (20/14#)
Calorie Row

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Tues WOD 5/8/18

5/8/2018

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STRENGTH: OH Squats

WOD: 6 Rounds
10 Front Squat 95/65
10 Push Press 95/65
10 Box Jumps 24/20

CRX: 115/75, 30/24

EXTRA: Snatch Balance

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Mon WOD 5/7/18

5/7/2018

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STRENGTH: Squat Cleans

WOD: For Time:
21 Deadlift (225/155)
21 Bar Facing Burpees
200 M Run
15 Deadlifts (225/155)
15 Bar Facing Burpees
200 M Run
9 Deadlifts (225/155)
9 Bar Facing Burpees
200 M Run

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