Sunday, May 19 – Saturday, May 25

Posted on May 18, 2019 by Anna Follman

Sunday, May 19 – Rest Day 

 

Sunday, May 19 – Rest Day

 

Monday, May 20 

Strength: 8 Minute EMOM

Minute 1:

• 4 Strict Pull-Ups + 4 Kipping Pull-Ups

Minute 2:

• 14 Alternating Plank Walk-Ups [view here]

WOD: 20 Minute MOMO

• 6 Pull-Ups
• 12 Air Squats
• Max Burpees

*Every other minute complete 6 pull-ups + 12 air squats + max burpees in remaining time. Score it total max burpees today.

 

Tuesday, May 21

Strength: 4 Rounds [For Quality]

• 10 Toes to KB
• 10 Tuck Ups
• 10 Sit-Ups
• 30 sec. Arch Hold

WOD: 2 Max Efforts

• 50 KB Swings (35/55)
• 1200M Run

2 Minute Rest

• 50 KB Swings (35/55)
• 1200M Run

*25 minute time cap. Record slowest of 2 efforts.

 

Wednesday, May 22

Strength: 10 Minute MOMO

Back Squat

• 2 Reps at 85% of 1 Rep Max

WOD: 15 Minute AMRAP

• 60 Double Unders
• 3 Ring Muscle Ups
• 6 Squat Clean (103/155)

*Modify ring muscle ups with jumping ring muscle ups or 6 Ring Rows + Ring Dips.

 

Thursday, May 23 

HERO WOD: 5 Minute AMRAP’s in 29 minutes

“Dallas 5”

AMRAP from 0:00 – 5:00

• Burpees

Rest 5:00 – 6:00

AMRAP from 6:00 – 11:00

• 7 Deadlift (103/155)
• 7 Box Jump (20/24)

Rest 11:00 – 12:00

AMRAP from 12:00 – 17:00

• Turkish Get-Ups

Rest 18:00 – 19:00

AMRAP From 19:00 – 24:00

• 7 Snatch (53/75)
• 7 Push-Ups

Rest 24:00 – 25:00

AMRAP 25:00 – 29:00

• Row (calories)

*There will be 5 scores today; scores are TOTAL REPS for each AMRAP.

 

Friday, May 24 

Strength: Strict Press

• 3-3-3-3-3

WOD: 5 Rounds For Time

• 400M Run
• 10 Right Arm KB Thrusters (35/55)
• 10 Left Arm KB Thrusters (35/55)

*23 minute time cap.

 

Saturday, May 25 – Join us on Monday, May 27 [Memorial Day] for MURPH followed by a BBQ party! 

WOD: TABATA [x2]

• Row or Bike (calories)
• Plate Sit-Ups (25/25)
• Burpee Box Overs (20/24)
• KB Sumo DL High Pull (35/55)

*CrossFit Eden Prairie attendees: row one round, bike the other.