Sunday, May 12 – Saturday, May 18

Posted on May 12, 2019

 

Sunday, May 12 – Rest Day 

 

Monday, May 13 

WOD: 32 Minute MOMO

Minute 1:

  • Box Jumps(20/24)

Minute 2:

  • Slamball Over the Shoulder Toss

Minute 3:

  • Slamball Sit-Ups

Minute 4:

  • Wall Balls(14/20)

 

Tuesday, May 14

WOD: For Total Time

  • 20 Alternating DB Snatch(35/50)
  • 20 Goblet Squats(35/55)
  • 20 toes to Rig
  • 400M Run

2 Minute Rest

  • 30 Alternating DB Snatch(35/50)
  • 30 Goblet Squats(35/55)
  • 30 toes to Rig
  • 800M Run

2 Minute Rest

  • 20 Alternating DB Snatch(35/50)
  • 20 Goblet Squats(35/55)
  • 20 toes to Rig
  • 400M Run

*28 minute time cap.

 

Wednesday, May 15

Partner WOD: 24 Minute AMRAP

Partner 1: 200M Run

Partner 2: AMRAP

  • 3 Pull-Ups
  • 6 Push-Ups
  • 9 Air Squats

*While 1 partner runs, the other will be completing as many rounds as possible. When a partner returns into the gym, they will continue where their partner is at, not start a new round. Score will be total rounds.

 

Thursday, May 16 

WOD: 24 Minute AMRAP

  • 200M Row or 500M Bike
  • 30 Double Unders or 60 Single Skips
  • 15 MB Clusters(14/20)
  • 10 Plate Russian Twists
  • 5 Burpees

 

Friday, May 17

HERO WOD: 5 Rounds For Time

“Turns” [modified]

  • 20 KB Swings(35/55)
  • 20 Plate Overhead Lunges(25/25)
  • 20 Box Overs(20/24)
  • 400M Run

*30 minute time cap.

 

Saturday, May 18 

WOD: 28 Minute EMOM

Minute 1:

  • 10/12 Calorie Row or Bike

Minute 2:

  • 15 MB Sit-Ups (14/20)

Minute 3:

  • 12 Alternating Dumbell Snatch

Minute 4:

  • 14 Box Step-Ups (20/24)
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