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Workouts

5.13.2019 WOD

5/12/2019

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Strength
EMOM12
1) 4 Deadlifts @75%  *NO TNG*
2) 6 Tall Box Jumps (30/24)
3) Rest 

Metcon
3 Rounds
20 Single Arm DB/KB OH Lunges (8R/8L)
16 Toes-To-Bar
12 Devil Presses
8 Chest-To-Bar Pull Ups

SC:30/20 RX:50/35 RX+:60/40
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5.11.2019 WOD

5/12/2019

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Metcon
Partner WOD

AMRAP5
Wallballs
[Non-working partner in wall-sit]
AMRAP5
Kettlebell Swings
[Non-working partner OH plate hold]
AMRAP5
Box Jumps
[Non-working partner holds plank]
AMRAP5
Slam Balls
[Non-working partner in farmer hold]

*2 min rest/transition between stations. Stimulus is maximal output for duration of AMRAPs*
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5.10.2019 WOD

5/9/2019

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Strength
1 1/4 Front Squats
6x3 @60% of 1RM

Metcon
"Isabel & Friends"
20 Bar Facing Burpees
15 Snatches
30 Toes-To-Bar
15 Snatches
20 Bar Facing Burpees

SC:95/65 RX:135/95 ​
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5.09.2019 WOD

5/9/2019

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Metcon
7 Rounds
500m Row
OR
1200m Bike
OR
400m Ski

*2 Min rest between attempts. Consistent splits across ALL sets*
Triib score is time of SLOWEST round
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5.08.2019 WOD

5/8/2019

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Metcon
75 Sit-Ups
100 Hand Release Push-Ups
The Big Run [1.25 Miles]
100 Air Squats
75 Sit-Ups
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5.07.2019 WOD

5/7/2019

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​Strength
DB Strict Press
4x8
90 sec rest between sets

Metcon
10 Rounds
5 Handstand Push Ups
10 Single Leg KB Deadlifts (5/5)
15/12 Cal Row

SC:35/20 RX:60/40 RX+:80/60
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