MAY 2021
 

1 MAY 2021

WOD - 60's Theme

Steve's Birthday WOD

10 Min Alternating

1 Min Burpees

1 Min Sprints for metres

Then 3 Rounds

10 Renegade Row with Pushup

10 DB Bicep Curls

10 Shoulder Press

Then 3 Rounds

10 DB Single Leg Dedlift

10 Front Rack Lunges

10 Goblet Squats

Scaling Options Available

3 MAY 2021

ACCESSORY -

5 x 2 Strict Pullups

Then 10-1 NFT

Ring Row/Pullup

10 sec HS Hold between sets

 

WOD - 10 Min AMRAP

10 Hang Squat Clean @40/25k

10 Box Step Up & Over @24

Rest 1 Min Then

10 Min AMRAP

10 Thrusters 

10 Burpees

4 MAY 2021

ACCESSORY - Tabata Hollow Hold 

STRENGTH - 4 Min to find Hvy Hang Clean

then 6 min EMOM

4 Hang Clean Hi Pull

4 Hang Clean  

WOD - For time

21-18-15-12-9-6-3

SDHP @40/30K

Toes to Bar

Scaling Options Available

5 MAY 2021

ACCESSORY -

3 Rounds NFT

15 Pushups

15 Toes to Bar/KB

 

WOD - 5 Rounds for Time

200m Run/250m Row

10 Dedlift @80/60k

10 Ring Dips

Scaling Options Available

6 MAY 2021

ACCESSORY - 

5 x 20 Toe Touches

20 Hollow Situps

WOD - 4 Rounds for Time

10 Alt Pistols

5m HS Walk

30 Double Unders/60 skips

Scaling Options Available

7 MAY 2021

ACCESSORY - 

30-20-10

Air Squats

Burpees

WOD - For Time (15 Min CAP)

10 Clean & Jerk @50/35K

50 R KB Swing @24/16k

10 Clean & Jerk 

40 R KB Swing

10 Clean & Jerk 

30 R KB Swing

OH Slam Ball Slams for reps in 

Remaining Time

8 MAY 2021

Partner WOD - 2021 Quarter Final test 2 

70 synch. Bf situps

14 rope climb

70 synch. alt pistols

50 synch. Bf situps

10 rope climb

50 synch. Alt pistols

(25 Min CAP)

AFTER BURNER -

3 Rounds for Time

100m Partner Plate Carry @20/10's

Scaling Options Available

10 MAY 2021

ACCESSORY -

3x5 Lat Activation/Retractions

3x10 Kip Swing

3x3 Strict Pullups

then 5 rounds NFT

6 Ring Rows/Pullups

20 Hollow Situps

 

WOD - 15 Min AMRAP

6 Muscle Ups/12 Chest to Bar Pullups

24 Alt DB Snatch @25/15k

Scaling Options Available

11 MAY 2021

ACCESSORY -  

5x 10 Arm Haulers

10 Passthroughs

then 4 Rounds

30 Sec Sit & Reach

20 Heel Taps

WOD - 3 Rounds

400m Run/500m Row

80 Dbl Unders/160 Skips

21 Push Press @50/35k

Scaling Options Available

12 MAY 2021

ACCESSORY -

Accumulate 2 min HS Hold

then 50 Pushups For Time

 

WOD - For Time

20 Power Snatch @45/30k

20 Lateral Burpee over Bar

20 OH Squats

20 Lateral Burpee over Bar

20 Squat Snatch

Scaling Options Available

13 MAY 2021

ACCESSORY - 

Alt Tabata - Handstand Hold + Situps

WOD - KAREN! RUN!

10 Rounds For Time

12 Wall Balls @9/6k

100m Run/125m Row

Scaling Options Available

14 MAY 2021

ACCESSORY - 

6 Rounds NFT

10 Squat Jumps

10 Sec Hold in Bottom of Squat

WOD - 15 Min AMRAP

100m Run/125m Row

15 Back Squats @60/45k

15 HSPU

Scaling Options Available

15 MAY 2021

WOD - For Time

100 Burpees Over Bar

EMOM 1 Dedlift @ 1.5x Body Weight

Scaling Options Available

17 MAY 2021

ACCESSORY -

For Time

40 BF Situps

30 Air Squats

20 Pushups

10 Strict Pullups

 

RX WOD -

5 Rounds for Time

5 Strict Pullups

10 Hang Clean & Jerk @45/30k

5 Strict Ring Dips

Scaled WOD -

5 Rounds for Time

5 Ring Rows

10 Hang Clean & Jerk 

5 Box Dips

Scaling Options Available

18 MAY 2021

ACCESSORY -  

4 Rounds

20 Lunges

15 Pushups

10 Feet Together Squat

5 Wall Walks 

then Passthroughs

RX WOD -

5 Rounds for Time

400m Run/500m Row

20 Wall Balls @9/6k

15 Am. KB Swing @24/16k

Scaled WOD -

5 Rounds for Time

100m Run/100m Row

20 Air Squats

15 Russian KB Swing 

Scaling Options Available

19 MAY 2021

ACCESSORY -

21-15-9

Burpees

BF Situps

 

RX WOD -

10 Rounds for Time

20 Dbl Unders/40 Skips

10 Hang Clean & Jerk @45/30k

Scaled WOD -

AMRAP

20 Skips

10 Wall Ball Clean

Scaling Options Available

20 MAY 2021

ACCESSORY - 

3x1 Eccentric Pullups

2x2 Strict Pullups

1x 10 Kip Swing

then 2 Rounds NFT

5 Ring Rows

5 Toes to KB/Bar

RX WOD -

ANGIE - For Time

100 Pullups

100 Pushups

100 Situps

100 Air Squats

Scaled WOD -

ANGIE - AMRAP

10 Pullups

10 Pushups

10 Situps

10 Air Squats

Scaling Options Available

21 MAY 2021

3 x 10 Arm Haulers

10 Passthroughs

then 4 Rounds

30 sec Sit & Reach

10 Heel Taps

RX WOD - 

10 Min AMRAP

10 Hang Snatch @40/25k

10 Box Jump On & Over @20"

Rest 1 Min Then

10 Min AMRAP

10 Thrusters 

10 Burpees

Scaled WOD - 

10 Min AMRAP

10 Hang Snatch Hi Pull 

10 Box Step On & Over @20"

Rest 1 Min Then

10 Min AMRAP

10 Wall Balls

10 Burpees

Scaling Options Available

22 MAY 2021

RX WOD -

For Time

1k Run/1250 Row

4 Rounds

10 Rope Climb/20 Desc.

9 Bear Complex @60/40k

(1 P. Clean + 1 Front Squat + 

1 P. Press + 1 B. Squat + 1 P.Press)

1k Run/1250 Row

Scaled WOD -

For Time

Run/Row for Distance in 5 Minutes

4 Rounds

10 Rope Desc.

9 Bear Complex 

(1 P. Clean + 1 Front Squat + 

1 P. Press + 1 B. Squat + 1 P.Press)

Run/Row for Distance in 5 Minutes

Scaling Options Available

24 MAY 2021

ACTIVATION -

2 Sets

10 Band Chest Press

10 lLying Band Chest Flye

10 Laying Banded Single Arm Tricep Press

 

RX WOD -

16 Min AMRAP

30 Dbl Unders / 60 skips

10 Burpee

SCALED WOD -

16 Min AMRAP

30 skips

10 Burpee to Box

More Scaling Options Available

25 MAY 2021

ACTIVATION -  

2 Sets

Weighted or Banded TYWL

RX WOD -

21-18-15-12-9-6

American KB Swing @

Hang Clean @

SCALED WOD - 

15-12-9-6

Russian KB Swing @

MB Clean 

More Scaling Options Available

26 MAY 2021

ACTIVATION -

2 sets

10 Kneeling/Laying Donkey Kicks

10 Banded Glute Bridge Single Leg Extension

10 Banded Clams/Knees or Ankles

Monster Walks

 

RX WOD -

20 Min AMRAP

5 Power Clean @

5 Front Squat

5 Push Press

400m Run /500m Row

SCALED WOD - 

20 Min AMRAP

5 MB Clean 

5 Air Squat

5 MB Push Press

Run / Row

More Scaling Options Available

27 MAY 2021

ACTIVATION

2 Sets

10 Partner WB Hamstring Activation Kicks

10 Single Leg Kneeling HString Curl

10 Banded or Weight HString Curls

RX WOD -

5 Rounds for Time

400m Run/500m Row

21 Front Squats @

12 HR Pushups

SCALED WOD -

5 Rounds for Time

Run/Row

21 Air Squats 

12 HR Pushups

More Scaling Options Available

28 MAY 2021

ACTIVATION

2 Sets

10 Banded Pullaparts

10 Straight Arm Pulldowns

10 Arm Haulers

RX WOD - 

SNAKE BITE 

21-15-9

Squat Snatch @45/30k

Chest to Bar pullups

SCALED WOD -

21-15-9

Snatch Hi Pull 

Fist to Chest Ring Rows

More Scaling Options Available

29 MAY 2021

RX WOD -

Pairup Throwdown WOD (35 Min CAP)

RX

For Time:

30 Synchro Deadlifts
30 Synchro Bar-Facing Burpees
400-m Run/500m Row
20 Synchro Deadlifts
20 Synchro Bar-Facing Burpees
400-m Run/500m Row
10 Synchro Deadlifts
10 Synchro Bar-Facing Burpees

400-m Run/500m Row

Rest 5 min.

10 Synchro Thrusters
10 Synchro Pull-ups

400-m Run/500m Row

20 Synchro Thrusters
20 Synchro Pull-ups
400-m Run/500m Row
30 Synchro Thrusters
30 Synchro Pull-ups
400-m Run/500m Row

SCALED WOD -

For Time:

10 Synchro Deadlifts
10 Synchro Bar-Facing Burpees
Run/Row
10 Synchro Deadlifts
10 Synchro Bar-Facing Burpees
Run/500m
10 Synchro Deadlifts
10 Synchro Bar-Facing Burpees

400-m Run/500m Row

Rest 5 min.

10 Synchro Wall Balls
10 Synchro Ring Rows

Run/Row

10 Synchro Wall Balls
10 Synchro Ring Rows
Run/Row
10 Synchro Wall Balls
10 Synchro Ring Rows
Run/Row

More Scaling Options Available

31 MAY 2021

STRENGTH - 1RM Dedlift

 

RX WOD -

For Time (capped)

1 Round

100 Dbl Unders / 200 Skips

40 Back Squats @50/35k

30 Push Press

2 Rounds

50 Dbl Unders / 100 Skips

20 Back Squats 

20 Push Press

3 Rounds

25 Dbl Unders/50 Skips

10 Back Squats

10 Push Press

SCALED WOD -

For Time (capped)

1 Round

90 Seconds of Skips

10 Air Squats 

10 Push Press

2 Rounds

90 Seconds of Skips

10 Air Squats 

10 Push Press

3 Rounds

90 Seconds of Skips

10 AirSquats

10 Push Press

More Scaling Options Available