WOD

May 20, 2022

05.20.22 Split Jerk (Split Jerk 5,5,5,5,5 Building to 70%) Metcon (Time) 5 Sets 10/8 Cal Echo Bike Sprint 3 Power Clean & Jerks @ 135/95# 10/8 Calorie Echo Bike Sprint -Rest 2 minutes between Sets- Notes: Goal is to finish each round in 2:00

May 19, 2022

05.19.22 Metcon (Time) 3 Sets: In 5:00, complete: 400m Run 10 Double DB Box Steps-Ups (50/35#) to 24/20" Box with remaining time Max Double Unders -rest 3:00 b/t sets- **Score is # of double unders** L1 = As written L2 = 35/20# weighted step-ups L3 = 300m run, no weight on the step-ups, single unders

May 18, 2022

05.18.22 Metcon Strength Accessory Day 3 Rounds 8 Aussie Rows with feet elevated if possile 10/side Bent Over DB Rows 12 French Press with DB 2k Row (Time) Max Effort 2k Row

May 17, 2022

05.17.22 Metcon (AMRAP – Rounds and Reps) Murph Prep 25 Min Partner AMRAP 5 Strict Pull-Up 10 Push-Up 15 Air Squat *All w/20lb/14lb vest for Rx. -Switch rounds back and forth with your partner-

May 14, 2022

05.14.22 Metcon (AMRAP – Reps) PARTNER THROWDOWN Saturday 3-3-3-4 Minute Intervals with 1 minute rest between each 15/12 Calorie Echo Bike 12 Burpees Max DB Man Makers @ 45/25# *Athlete 1 starts on The Echo bike, Athlete 2 starts on Burpeess. When both athletes complete their reps they switch and complete the other reps, when …

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May 13, 2022

05.13.22 Split Jerk (Split Jerk 5,5,5,5,5 Building to 65%) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Goal = under 3:00. Scale if that is not doable. L1 = 135/95 L2 = 95/65 L3 = 65/45

May 12, 2022

05.12.22 Metcon T-Spine Keg Opener 4 Rounds 5 Beat Swings 3 Straight Arm Pull Downs 1 Toes To Bar Attempt Metcon (Time) 3 Rounds 400m Run 30 Sit-Ups 15 Toes To Bar Notes: Goal is sub 12:00. Modify with 500/400m row and use hanging knee raises for TTB.

May 11, 2022

05.11.22 Metcon 4 Rounds 10 Seated Double DB Shoulder Press @ moderate weight – maintain quality 10 Single Leg DB Romanian Deadlift (each side) @ moderate weight 20 Russian Kettlebell Swing @ heavy weight – maintain quality -Rest 2 min b/t round- Metcon (Time) For Time 200 Double Unders –> sub with tuck jumps or …

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