Conditioning
3 RFT w/ Partner
800m Run
60/50 Cal Row
50 DB Thrusters 50/35# DB’s
40 C2B Pull-ups (RX+ = 50 C2B or 30 Bar MU)
***Accumulate 20 Cornhole points with your partner at any point during WOD
WOD Notes: Goal is sub 35 minutes. Break up the work as needed. C2B sub = Chin over bar or lat pulldown (pulley).
Strength
a) Hex Bar Deadlift – 5×3 @ 80-85%, 2×8 @ 75%
b) Dips (Ring/Bar) – 5×10 (advanced = weighted, novice = banded)
—Superset a/b every 3:30. Low handles for part (a).
Conditioning
For Time
18-30-42 Cal Ski
9-15-21 Burpee Box Jump overs 24/20″
WOD Notes: Goal is 8-13 minutes. This is not meant to be a long WOD, so push the pace & see what happens.
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Seated Bicep Curls – 5×10
Strength
a) Snatch (pause mid shin) – 2 EMOM x 6, 2 Every 1:15 x 6
b) Front Rack Lunges – 5×10 (build to a heavy 10)
c) Strict Pull-ups – 5×10 (advanced = C2B, novice = banded or pulley)
—Choose part (a) or (b) & (c). Build to a heavy double or single if you want by the end. Start @ 65%.
Conditioning
6 RFT
100 Yard Carry (heavy)
1 Rope Climb 20ft
15/13 Cal Bike
WOD Notes: Goal is 15-19 minutes. The ODD rds of carry = Single Arm FC, EVEN rds = Bear Hug Sandbag 150/115#. Larger classes can partner up with someone where one starts on the FC & the other does the sandbag carry so that you can share equipment. RC sub = 2 strict up/downs or 10 ring rows.
Assistance
a) GHD Sit-ups – 5×25 (rest 30 sec between)
b) Face Pulls (Rope pulley) – 4×15
Strength – “15 min clock”
Every 1:15 x 12 Sets
a) 2 Power Cleans @ 75-80%+ (Rounds: 1,2,4,5,7,8,10,11)
b) 10 DB Strict Press (heavy) – (Rounds 3,6,9,12)
—You will do 8 Sets of the 2 Power Cleans & 4 Sets of the 10 Presses
Conditioning
8 RFT
4 Clean n Jerks (increase after rd 4)
10 T2B (RX+ = 12)
40 Double Unders
WOD Notes: Goal is 12-16 minutes. CnJ = M: 185/205#, F: 125/135# (65-70%). T2B sub = T2R, hanging knee raises, v-ups, or GHD SU. DU sub = 50 singles or 80ft versa.
Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)
Strength
a) Box Squat – 5×6 @ 70-75%
b) DB Pull-over – 5×10 (1 DB) – Heavy
—Superset a/b every 3:30. Reach hips back/down and pause on the box each rep. Box should be just below parallel. Stack plates if necessary.
Conditioning
4 RFT
150m Sled Drag 115/70#
5 Wall Walks (RX+ = 6)
25 Russian KB Swings 88/70#
WOD Notes: Goal is 14-18 minutes. The sled drag is 1/2 forward & 1/2 backwards. You should be able to walk fast or jog slow forward. WW sub = 40 Shoulder taps or 2-3 WW. Swings should be unbroken.
Assistance
a) Weighted Plank: 8 Sets: 45 Sec on / 45 Sec off
b) DB Seal Rows: 5×10 (elevate bench so you can reach full extension)
Conditioning
3 RFT w/ Partner
90/80 Cal Ski
70 Wall Balls 30/20# to 10/9.5ft
50 Lateral Burpees over Bar
30 Power Snatches (increase each rd)
***accumulate 42 tire flips during the WOD
WOD Notes: Goal is sub 40 minutes. PS = M: 135/155/175#, F: 95/105/115#. You may do regular burpees if necessary.
Strength
a) Hex Bar Deadlift (high handles) – 5×5 @ 80%+
b) DB Bench Press – 5×8 (heavier than last wk)
—Superset a/b every 3:30. Build to a heavy set for part (a) & no touch n go. You should be able to go heavier than normal, since it’s less range of motion.
Conditioning
10 Min AMRAP
20/16 Cal Row
50 Double Unders
—Rest 1 minute
400m Sandbag Carry on Shoulder 150/115# (Unbroken)
WOD Notes: Goal is 5+ rounds & sub 4 minutes for the sandbag carry. DU sub = 75 singles or 100ft versa Climber.
Assistance
a) GHD Sit-ups – 6×20 (rest 30 sec between)
b) Face Pulls (Rope pulley) – 4×15
Strength
a) Back Rack Lunges – 5×12 (build to a heavy set of 12)
b) DB Bent-over Rows – 5×10 (each arm – slow eccentric)
—Superset a/b every 4 minutes. If classes are small enough walk the lunges.
Conditioning
5 RFT
10 DB Snatches 80/55# (heavy)
15 T2B
18/15 Cal Bike
WOD Notes: Goal is 12-17 minutes. DB snatches should be heavier than normal & you don’t have to alternate every single rep, but make sure to do 5 with each arm. T2B sub = T2R, hanging knee raises, or v-ups.
Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)
Strength
a) Front Squat – 18 Min to Find a Heavy Single or 5×5 @ 75-80%
b) DB Lateral Raises – 5×10
—Superset a/b as needed
Conditioning
Partner “DT” – 5 Rounds
24 Deadlifts
18 Hang Power Cleans
12 Push Jerks
***Add weight each rd
M = 165/175/185/195/205#
F = 110/115/125/135/145#
WOD Notes: Goal is 9-14 minutes. You must do the same amount of reps/work, but can break it up anyway you’d like. Round 1 should feel light & Round 5 should feel really challenging. Jerks should be unbroken every rd.
Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) Single Arm DB Bent-over Rows – 5×12 (each arm)
Conditioning
20 Rounds w/ Partner (interval)
6 Push Press + 6 Front Rack Lunges (increase every 2 rds/person)
10 T2B
12/10 Cal Row
WOD Notes: Goal is to avg 2 min rounds or faster so you finish under 40 minutes. Barbell weight should be between 55-70% of Push Press. M = 165/175/185/195/205#, F = 110/115/125/135/145#. T2B sub = T2R, hanging knee raises, or v-ups. SPRINT the row!
Announcement: Memorial Day (Monday) – The hero WOD “Murph” will have 2 heats (7am & 8:30am). Please arrive early to warm-up on your own!
