Sunday 4/30
Baby WOD – 2:00pm
Partner – Trade Reps
800m Row
40 Sumo Deadlift 205/155
800m Row
40 Kettlebell Swings 32/24kg
800m Row
40 Wall Ball 20/14#
800m Row
40 WB
800m Row
40 KBS
800m Row
40 SDL
Monday 5/1
“Strength”
Strict Press
Every 2:30 for 4 Sets
8 Reps at 60-65% 1 RM
“Conditioning”
Every 3:00 For 15:00
350/250m Row
8 Handstand Push-ups
6 Alternating Pistols
Silver: Box HSPU
Bronze: Hand Release Push-Ups, SL Box Squat
Tuesday 5/2
“Strength”
3 Sets:
8 Deadlifts @ 65-75%
REST :45
5-10 Strict Pull-ups
REST :45
1:00 Max Effort Abmat Sit-ups
REST 2:00
“Conditioning”
3 Rounds for Time:
5 Squat Cleans (185/125)
8 Bar Facing Burpees
12 Chest To Bar Pull-ups
8 Bar Facing Burpees
Silver: 135/95, Pull-Ups
Bronze: 95/65, Ring Rows
Wednesday 5/3
“Conditioning”
Teams of 2. Trade Reps.
AMRAP 10 minutes
50 Calorie Row
75 Wall Balls (20/14)
100 Kettlebell Swings (53/35)
REST 5:00
AMRAP 10 minutes
50 Calorie Bike
75 Box Jumps w/ SD (24/20)
100 Push Press (75/55)
Scale Reps:
35-50-75
Thursday 5/4
“Strength”
Clean and Jerk
In 15:00
4 sets of 5 reps @ 60% 1RM
Rest 1:30 between sets
“Conditioning”
15 AMRAP
5 Toes To Bar
25Ft. Handstand Walk
20/15 Calorie Bike
Scaled:
5 TTB Progressions/Hanging Knee Raises
3 Wall Walks
20/15 Calorie Bike
Friday 5/5 – Susie’s Last Day
“Strength”
Back Squat
3 second pause in bottom of each rep
E2MOM x 5 Sets
3 Reps @ 60% 1 RM
“Conditioning”
12-10-8-6-4-2
Hang Power Snatch (95/65)
Overhead Squat (95/65)
*50 Double Unders After Each Round
Silver: 75/55, 30 DU
Bronze: 45/35, 75 Single Unders
Saturday 5/6
4 Rounds Each For Time:
400m Run
Then 3 Rounds
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 1:30
