WEEK of WOD's 5.11.20 - 5.16.20

MONDAY, MAY 11th

AMRAP 15 minutes, alternating rounds with partner:

12/8 Cal Bike or Row or Ski

8 Snatch (95/65lbs)

8 Bent Over Rows (95/65lbs)

Scale: by load, 8/5 Cals on erg, 5 reps,

Goal: 5 rounds per partner (90 sec per round)

At Home: 8 burpees + 8 jump squats + 8 db bent over rows ea arm (or use odd object)

TUESDAY, MAY 12th

For Time:

40 Wall Ball (20/14lbs)

20 Toes to Bar

30 Wall Ball

15 Toes to Bar

20 Wall Ball

10 Toes to Bar

10 Wall Ball

5 Toes to Bar

Scale: same # WB as t2b, sub V-up or Tuc Up for t2b

Goal: < 8 minutes

At Home: sub db thruster + v-up or tuc up for t2b

WEDNESDAY, MAY 13th

5 Rounds for Time:

Run 200m OR Row 200m

20 Kettlebell Swings (53/35lbs)

15 Ring Dips

Scale: 100m + 10 kbs + 7 dips

Goal: < 15 minutes (3min rounds or less)

At Home: use db (or odd object) swing + chair dips

THURSDAY, MAY 14th

AMRAP 10 minutes:

5 Shoulder to Overhead (115/75lbs)

10 Hand release push-ups

15 Deadlifts (115/75lbs)

Scale: by load

Goal: 6+ (90sec rounds)

At Home: 5 db stoh per arm +10 push-up + 15 db dl per arm

FRIDAY, MAY 15th

For Time:

1 Mile Run

50 Pull-ups (30 Bar Muscle-ups RX+)

30 Squat Clean Thrusters (135/95)

Scale: 800-1200m run/ jumping pull-ups or ring rows/ thrusters

Goal: < 20 minutes

At Home: run/walk + table top pull-ups or 25 db rows per arm + 30 db thrusters per arm

SATURDAY, MAY 16th

AMRAP 20:

20 Wallballs (20/14)

20 Alternating Single Arm Power Snatches (50/35)

20 Box Jumps (24″/20″)

20 Single Arm Dumbbell Push Presses (50/35)

20/15 Calorie Row