Stone Ladder Deaflifts
10 100M Runs NFT
Every 50 yds stone over shoulder
M110 F75
5-23 WOD
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5-21 WOD
400M Run
5 Barbell Curls 65/45
10 Ring Dips
15 Pullups
20 Push Press 65/45
25 Jumping Squats 65/45
20 Push Press 65/45
15 Pullups
10 Ring Dips
5 Barbell Curls 65/45
400M Run
May 20 WOD
Raw Pullups No Kip
10x8x6x4x2
100 TRX Pike
100 Situps
20 TTB
20 GHD
Tabata
Floor Planks
5-18 Wod
PARTNERS TIMED Breakdown min 10 max 20 each
180 Air squats
160 Situps
140 Tuck jumps
120 Walkimg lunges
100 Shoulder to overhead 75/55
80 Pushups
400m Run (200 each)
60 Wallballs 18/12
40 KB 53/35
30 Burpees
20 Pullups
10 TTB
Friday WOD 5-17
Deadlift
5x4x3x2x1
For Time 2Rounds
5 Pullups
5 Deadlift 165/105
10 Pullups
10 Deadlift 165/105
15 Pullups
15 Deadlift
Todays travel wod! 3 rounds for time. 15 Floors 1,252 stairs!
Thursday WOD
Powercleans
3x3x2x1
2 Rounds for Time
20 Burpees
20 Wall Balls 18/12
20 Hang Cleans 95/65
20 Front Squats 95/65
5-14 Wod
Deadlift
3x3x3x1
Timed
50 burpees
50 Situps
50 Pushups
50 Air Squats
Many of you going on vacation next couple of weeks. Cyn and I are going to post our 5 days on the road wods so you can refer back to them when you go. you don’t have to go to a box to get your wod in!
Day 1
Timed
50 Burpees
50 Situps
50 Pushups
50 Air Squats
Hint: The burpees dictate the rest of the wod!
Day 2
21-15-9 Timed
Burpees
Air Squat Jumps
Pushups
Situps
Day 3
10M Run on the minute
Day 4
15 Story Building
14 steps per floor
3 rounds
1210 steps for time