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WOD

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10 May May 11

CrossFit WOD

a) In 5 minutes build to a heavy set of 3 Split Jerk
b) EMOM x 10
Min 1: 3 Split Jerk (weight from part “a”)
Min 2: 5-10 Strict Pull-ups
b) For time
100 RKBS (mod)

BLDR45

a) 4 Rounds (superset)
10 RDL
10 Single Leg Deadlift (each)
b) AMRAP 15
5 Pull-ups
35 Double-Unders
10 Cal. Row

BLDR30

a) Every 2 minutes for 12 minutes
12/8 Cal. Bike
10 DB Front Squats
b) 2 Rounds
Max set of Push-ups
Rest 30 seconds
Max set of Ring Rows
Rest 30 seconds
Max Plank Hold (add weight if you could easily hold 2+ minutes)
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May 10

CrossFit a) 4 Rounds (superset) 6 Tempo Deadlifts (30X0) 100m Single Arm Farmers Carry (50m each side) Rest 60-90 seconds b) EMOM x 9 Min 1: 20/15 Cal. Row Min 2: 20 Wallballs Min 3: 20 GHDSU BLDR45 a) 4 Rounds (superset) 10 Bent Over…

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May 9

CrossFit WOD a) 4 Rounds (superset) 12 Bench Press Max Ring Rows Rest 90-120 seconds b) AMRAP 20 (teams of 2) 100 Cal. Bike 80 Single Arm DB Hang Clean and Jerk 60 Burpee Pull-ups BLDR45 a) Front Squat (5×8) b) EMOM x 12 Min…

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May 8

CrossFit WOD a) 4 Rounds (superset) 10 Goblet Squat (heavy) 20 Weighted Reverse Lunges Rest 90-120 seconds b) 4 Rounds 200m Run 15 RKBS (heavy) 10 V-ups Rest 1 minute BLDR45 a) 4 rounds (superset) 10 Single Arm KB Push Press 10 Lateral DB Raises…

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May 7

CrossFit a) 10 minutes of continual movement 300/200m Bike 10 Strict Pull-ups 20 Push-ups 30 Air Squats 40 Sit-ups b) EMOM x 10 Min 1: 3 Power Cleans Min 2: 10 Box Jump Overs (go tall if you’re feeling it!) c) 5 RFT (TCO 12)…

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May 6

CrossFit WOD For time 1 Mile Run 25 RKBS 25 Pull-ups 800m Run 20 RKBS 20 Pull-ups 400m Run 15 RKBS 15 Pull-ups ETB30 EMOM x 12 Min 1: 30 second Max Cal. Row Min 2: 30 Air Squats

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May 5

CrossFit WOD AMRAP 25 10 Power Cleans (light/mod) 15 Lateral Barbell Burpees 20 Box Jumps 25 GHDSU/Stick Sit-ups ETB30 3 RFT 20 Wallballs 10 Ring Rows 20 Jumping Lunges 10/5 Cal. Bike

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