3 May – 8 May 2021

Posted on May 2, 2021

Monday, May 3

WOD: 20 Minute AMRAP

20 Dumbbell Hang Cleans 35/50 (10  each side)

10 Overhead Lunges 25/45

12 Toes To Bar

20 Air Squats

 

Tuesday, May 4

WOD: 28 Minute EMOM

Minute 1: 12 Ring Dips

Minute 2: 10/12 Calorie Row

Minute 3: 8 Burpee Box Overs 20/24

Minute 4: 10 Shoulder To Overhead 70/100

 

Wednesday, May 5

WOD: For Time

5 Rounds

10 Kettlebell Dead Lift   70/110

14 Slam Balls 25/40

1 Minute Rest

5 Rounds

20 Kettlebell Dead Lift 35/55

14 Slam Ball OTS 25/40

1 Minute Rest

50 Russian Kettlebell Swings 35/55

 

Thursday, May 6

Strength:  10 Minutes 30 Seconds On 30 Seconds Off  Side Plank Holds

WOD: 12 Minute AMRAP

6 Handstand Push-Ups

8 Front Rack Dumbbell Squats 70/100

30 Russian Twists 10/25

 

Friday, May 7

Skill Work: Double Unders

WOD: 5 Rounds For Time

10 Alternating Dumbbell Power Snatch 35/50

400 Meter Run

30 Double Unders

 

Saturday, May 8

WOD: Waterfall

15 Push-Ups

15 PVC Pipe Sit-Ups

200 Meter Run

10 Pull-Ups

20 Goblet Squats 35/55

1000/1200 Meter Row

 

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