WEEK of WOD's 5.18.20 - 5.23.20

MONDAY, MAY 18th

HAPPY BIRTHDAY DAVID TOPPING

A.

3 Rounds for Time:

15 Box Step Ups (50/35lbs)

3 Rope Climbs (15')

Rest 3 minutes...

3 Rounds for Time:

15 Reverse Lunges (50/35lbs)

15 Toes to Bar

Rest 3 minutes...

3 Rounds for Time:

15 "A" Jump Squats (50/35lbs - goblet hold)

20/15 Push-ups

Goal: 5-7 minutes per set

Scale: 10-15 reps, RC Prog

At Home: 20 Step Ups + 9 Bent Over rows per arm/ 20 Rev Lunge + 15 Tuc Ups or V-Ups/ 20 Jump squats + 20 push-ups

B.

3 Rounds for Quality:

Pigeon Pose x 2minutes + Hollow body hold X 1minute

TUESDAY, MAY 19th

HAPPY BIRTHDAY ADAM BELL and DANNY ALLEN

A.

For Time:

100m Row + 10 Clean and Jerk (95/65lbs)

200m Row + 9 Clean and Jerk (115/75lbs)

300m Row + 8 Clean and Jerk (125/85lbs)

400m Row + 7 Clean and Jerk (135/95lbs)

500m Row + 6 Clean and Jerk (145/105lbs)

600m Row + 5 Clean and Jerk (155/115lbs)

700m Row + 4 Clean and Jerk (165/125lbs)

800m Row + 3 Clean and Jerk (175/135lbs)

900m Row + 2 Clean and Jerk (185/145lbs)

1000m Row + 1 Clean and Jerk (205/155lbs)

Goal: 30 minutes, 35 min CAP

Scale: by Load, Complete every other round, or add 50m each round, totaling 500m at end

At Home: DB CJ per arm*, run instead of row (start with 30seconds and add 15 sec every run)

B.

2 Rounds for Quality:

1min Puppy Dog + 2min couch stretch

WEDNESDAY, MAY 20th

HAPPY BIRTHDAY MARIFRAN GENTRY

A.

4 Rounds for Time:

21/15 Cal Assault Bike

15 Box Jumps (30/24")

9 D-Ball Over Shoulder (100/70lbs)

Goal: <20 minutes, ~ 4min per round

Scale: 15/10 Cals, by height, 10 BJ, 5 D-Ball

At Home: 15 burpees + 15 vertical jumps + 9 DB goblet squats

B.

3 Rounds for Quality:

Side Plank x 30 sec R

Side Plank x 30 sec L

Calf stretch in plank x 60 sec

Hamstring Pike stretch x 60 sec

THURSDAY, MAY 21st

HAPPY BIRTHDAY STEPHEN DURSKI and CHANDLER WILSON

A.

AMRAP in 20 minutes, alternating rounds with partner:

5 Handstand Push-up

10 Thruster (95/65lbs)

200m Row (run 200m, ski 150m, air runner 150m, bike erg 600m)

Goal: < 2 min intervals

Scale: by load, pike push-ups, 5 + 7 + 100m

At Home: 5 Pike push-ups + 10 db th + 30 sec sprint out and back

B.

Quality Midline 5minutes:

30sec Sit-ups

30sec Heel Touches

30sec Reverse Leg Lifts

15sec Big Scissors

15sec Little Scissors

30sec Tuck Ups

30 sec toe touches

15 sec slow bicycle

15 sec fast bicycle

30 sec reg sit ups

30 sec Russian twist

30 sec hold the world

FRIDAY, MAY 22nd

A.

In 10 minutes, complete 5 sets of the complex

3-position Snatch (hip/knee/floor)

Start light; increase weight to finish as heavy as possible.

B. 35:00-55:00

7 rounds for max reps:

1 minute:

30 Double Unders (45 SU)

Max Power Snatches (135/95lbs)

1 min rest between sets

Goal Reps: 5+ per minute

Scale: 15 DU, 30 SU, by load

At Home: Max DB Snatch

SATURDAY, MAY 23rd

"MURPH WOD" - HEATS starting at 7am, 8am, 9am, and 10am

HAPPY BIRTHDAY JERRI VETETOE

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.