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