Teresa moving that big weight!!
Strength: Back Squat 5×5
Metcon – For Time:
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees
Followed By: Max handstand hold
Saturday 6/2 WOD:
Metcon – “15 Minute AMRAP – Partner WOD”
200m Run
20 Pushups (10w)
10 Box Jumps (24/20)
20 Wallballs (20/14)
10 Box Jumps (24/20)
20 Butterfly Situps
10 Box Jumps (24/20)
20 SDHP (75/55)
10 Box Jumps (24/20)
*Male/Male and Female/Female teams if possible. Both athletes complete each 200m run together. Each team will be given one wall ball and one barbell with one partner working at a time, split reps equally and keep transitions fast. Pushups and Box Jumps may done with both athletes alternating singles as long as the other athlete is holding at the top of the pushup in plank position while the other athlete completes the next rep and on the ground before the other athlete jumps in the box jump…
Carmen crushing this KB wod!
Strength: Barbell Row - On the minute for 6 minutes complete 2 reps (choose load)
Metcon – 3 Rounds For Time:
7 Push Press
14 Toes to Bar
21 KB Swings (53/35)
Followed By: 5 minutes of rope climb skill work
Friday 6/1 WOD:
Strength: Back Squat 5×5
Metcon – For Time:
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees
Followed By: Max handstand hold
Abby doing some work at regionals! 275# brutality bar deadlift.
Metcon : ”The Chief”
Max Rounds in 3 Minutes of:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Complete 5 total cycles: Rest 1 minute between each 3 minute round
Thursday 5/31 WOD:
Strength: Barbell Row - On the minute for 6 minutes complete 2 reps (choose load)
Metcon – 3 Rounds For Time:
7 Push Press
14 Toes to Bar
21 KB Swings (53/35)
Followed By: 5 minutes of rope climb skill work
Diva ripping 280# at Open Gym...Join the quest for 300# deadlift club!
Strength: Push Press 5×3 (increase load each set)
Metcon – For Time:
100m run
30 Single Arm DB Power Snatch (45/25)
200m Run
20 Single Arm DB Power Snatch (45/25)
400m Run
10 Single Arm DB Power Snatch (45/25)
Followed By: Tabata V-Ups
Wednesday 5/30 WOD:
Metcon : ”The Chief”
Max Rounds in 3 Minutes of:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Complete 5 total cycles: Rest 1 minute between each 3 minute round
Monday 5/28 WOD:
Open Gym from 12-2pm. Make up any WOD missed last week or suggested WOD…
“21 Guns – Memorial Day Salute”
Partner #1:
21 Pullups
21 Burpee Box Jumps (20)
21 Firemans Carry Back Squat
21 Burpee Box Jumps (20)
21 Pullups
Partner #2 executes
Partner #1 again
Partner #2 again
The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation’s Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased.
Tuesday 5/29 WOD:
Strength: Push Press 5×3 (increase load each set)
Metcon – For Time:
100m run
30 Single Arm DB Power Snatch (45/25)
200m Run
20 Single Arm DB Power Snatch (45/25)
400m Run
10 Single Arm DB Power Snatch (45/25)
Followed By: Tabata V-Ups
