Monday May 15th – Sunday 21st

Posted: 05/14/2023 in WOD
  • Mon 15th
    • “Back to the Future”
      4 rounds:
      200m Run
      10 Pull-ups
      20 Push-ups
      30 Air Squats
      -Rest 4:00-
      8 rounds:
      100m Run
      5 Pull-ups
      10 Push-ups
      15 Air Squats
  • Tues 16th
    • Snatch 10×1
      10 Sets of 1 Squat Snatch @75% of 1RM Snatch
    • “Marty McFly & Doc”
      12:00 Amrap
      8 Single Arm Dumbbell Snatches (50/35) (Right Arm)
      8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)
      8 Single Arm Dumbbell Snatches (50/35) (Left Arm)
      8 Single Arm Overhead Walking Lunge Steps (50/35) (Left Arm)
      50 Double Unders (Or 25 Crossovers)
  • Wed 17th
    • Clean 10×1
      10 sets of 1 Squat Clean @75% of 1RM Clean
    • “Roads? Where we’re going, we don’t need roads.”
      18:00 Amrap
      500/450m Row
      25 GHD’s (or stick sit-ups)
      250/225m Row
      25 V-Ups
  • Thurs 18th
    • Split Jerk 5×2
      5 sets of 2 Split Jerks (light/moderate)
    • “George McFly”
      Every Minute (15:00)
      (40 sec work/20 sec rest)
      Min 1: Kettlebell Swings (53/35)
      Min 2: Calorie Assault Bike
      Min 3: Burpees
  • Fri 19th
    • Snatch Balance 5×2
      5 sets of 2 Snatch Balance (light/moderate)
    • “Great Scott!”
      For Time:
      10 Front Squats (115/75)
      1-2-3-4-5-6-7
      Wall Walks
  • Sat 20th – HERO WOD SATURDAY
  • Sun 21st
    • “1955”
      12-10-8-10-12
      Dumbbell Cleans (50s/35s)
      *20/16 Calorie Row after each set of Cleans

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