B.Sq 5 x 3
----------------
"Wallball Helen"
3 rds-
400 m run
21 WB (20/14)
12 pull-up
Sunday, May 31, 2020
Thursday, May 28, 2020
Wednesday, May 27, 2020
Tuesday, May 26, 2020
Monday, May 25, 2020
Thursday, May 21, 2020
WOD 5-22-20
EMOM x 21-
Min 1-7- 40 m sled pull
1:00 rest
Min 9-16- 40 sec farmer carry
1:00 rest
Min 18-24- 15/12 cal row
Min 1-7- 40 m sled pull
1:00 rest
Min 9-16- 40 sec farmer carry
1:00 rest
Min 18-24- 15/12 cal row
Wednesday, May 20, 2020
WOD 5-21-20
EMOM x 15-
1 DL + 1 HCL + 1 FSq
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A- 3 x 12 KB Row
B- 3 x 30 banded good morning
1 DL + 1 HCL + 1 FSq
----------------------------------
A- 3 x 12 KB Row
B- 3 x 30 banded good morning
Tuesday, May 19, 2020
Monday, May 18, 2020
WOD 5-19-20
Tabata-
KBS
Sit-up
*alt. movements
1:00 rest and then-
8 min AMRAP ladder-
1-2-3-4-5...
PCL (155/105)
*15 DU after each PCL set
KBS
Sit-up
*alt. movements
1:00 rest and then-
8 min AMRAP ladder-
1-2-3-4-5...
PCL (155/105)
*15 DU after each PCL set
Sunday, May 17, 2020
WOD 5-18-20
Thursday, May 14, 2020
Wednesday, May 13, 2020
WOD 5-14-20
3 rds-
1:00 on/:30 off
AAB
Row
25 m shuttle sprint
*complete all of one movement before rotating
1:00 on/:30 off
AAB
Row
25 m shuttle sprint
*complete all of one movement before rotating
Tuesday, May 12, 2020
Monday, May 11, 2020
Sunday, May 10, 2020
WOD 5-11-20
Thursday, May 7, 2020
WOD 5-8-20
Plank Hold-
3 sets-
:45 Right
:45 Regular
:45 Left
--------------------------
Repeat WOD- "Quarantine"
6 min ladder- (1s, 2s, 3s... etc.)
1 DL
1 R.KBS
1 HPCL
1 Fsq
1 thruster
1 S2OH
*all single arm, complete rd. with right arm, then the rd. with left arm
* all 1s with the R arm, then all 1s with the left arm, then 2s with right, then 2s with left, etc.
Refer to March Instagram video for demo
3 sets-
:45 Right
:45 Regular
:45 Left
--------------------------
Repeat WOD- "Quarantine"
6 min ladder- (1s, 2s, 3s... etc.)
1 DL
1 R.KBS
1 HPCL
1 Fsq
1 thruster
1 S2OH
*all single arm, complete rd. with right arm, then the rd. with left arm
* all 1s with the R arm, then all 1s with the left arm, then 2s with right, then 2s with left, etc.
Refer to March Instagram video for demo
Wednesday, May 6, 2020
WOD 5-7-20
EMOM x 15-
100 m run + 5 burpees
*scale distance and/or # of burpees,
allowing for at least :15 rest
100 m run + 5 burpees
*scale distance and/or # of burpees,
allowing for at least :15 rest
Tuesday, May 5, 2020
WOD 5-6-20
Skill- Pistol Progressions
----------------------------------
3 x 3:00 AMRAP-
10 1 arm KB thruster
10 KBS
*1:00 rest btw
*switch every 5 on thruster
----------------------------------
3 x 3:00 AMRAP-
10 1 arm KB thruster
10 KBS
*1:00 rest btw
*switch every 5 on thruster
Monday, May 4, 2020
WOD 5-5-20
Tabata-
Jumping lunge
KB HPCL (rotate arm each rd)
Mtn. climber
Hollow Rock Hold
*1:00 rest between Tabatas
Jumping lunge
KB HPCL (rotate arm each rd)
Mtn. climber
Hollow Rock Hold
*1:00 rest between Tabatas
Sunday, May 3, 2020
WOD 5-4-20
Warm-up- Dead Bugs
——————————
21-15-9
Bench dips
HRPU
Sit-up (x2)
*Use chair in place of bench
*modify to knee push-up
——————————
21-15-9
Bench dips
HRPU
Sit-up (x2)
*Use chair in place of bench
*modify to knee push-up
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