Sunday, May 5 – Saturday, May 11

Posted on May 4, 2019 by Jesse Cole

Sunday, May 5 – Rest Day 

 

Monday, May 6

WOD: Buy-In + 3 Rounds + Buy Out For Total Time

Buy-In:

  • 800M Run

then…3 Rounds

  • 30 Box Jumps(20/24)
  • 30 Slamballs(20/30)
  • 30 Plate Sit-Ups(25/25)

Buy-Out:

  • 800M Run

*25 minute time cap.

Post-WOD Mobility: Coach Led (8-10 minutes)

  • 1 min. Couch Stretch, each leg
  • 30 sec. Hamstring Flossing, each leg
  • 30 sec. Prone Scorpian, each side
  • 30 sec. Cobra
  • 30 sec. Downward Dog

 

Tuesday, May 7  

WOD: Every 3 Minutes (x8)

  • 10 Calorie Row or Bike
  • 8 KB Sumo Deadlift High Pull(35/55)
  • 6 Jumping Pull-Ups
  • 4 Burpee

 

Wednesday, May 8

WOD: 25 Minute AMRAP

  • 25 Double Unders or 50 Single Skips
  • 20 Front Rack DB Lunges (35/50)
  • 15 Toes to Rig
  • 10 Jumping Ring Dips
  • 5 Man-Makers(35/50)

 

Thursday, May 9

WOD: Chipper For Time

  • 200M Run
  • 40 Wall Balls(14/20)
  • 200M Run
  • 40 Push-Ups
  • 200M Run
  • 40 KB Deadlifts(35/55)
  • 200M Run
  • 40 MB Sit-Ups(14/20)
  • 200M Run

*30 minute time cap.

 

Friday, May 10

WOD: 21-15-9-6-3 For Time

  • Box Overs (20/24)
  • Alternating DB Snatches(35/50)
  • Hanging Knee Tucks

*25 minute time cap.

 

Saturday, May 11

Partner HERO WOD: For Time

“Bert”

  • 50 Burpees
  • 400M Run
  • 100 Push-Ups
  • 400M Run
  • 150 Walking Lunges
  • 400M Run
  • 200 Air Squats
  • 400M Run
  • 150 Walking Lunges
  • 400M Run
  • 100 Push-Ups
  • 400M Run
  • 50 Burpees

*35 minute time cap. Partners can divide work however they’d like but both people must run/walk each time. Modify run with row or bike.

#WorkHardBeNice