May 24th WODs

1


A1. Deadlfit @ 21X1, 4-5 reps x 4 sets, 2 min
A2. Close Grip Bench Press @ 30X0, 4-6 reps x 4 sets, 2 min
B. DB Walking Lunges @ 10X0, 12/leg x 4 sets, 2 min
C1. DB Back Extensions @ 20X0, 10-12 reps x 3 sets, 1 min
C2. GHD Sit-ups, AMRAP in 30 sec x 3 sets, 1 min



2

5 x Row Sprint 30 sec ALL OUT, 3 min b/t sets
+
5 min rest
+
5 x 30 sec Row @ 50%/30 sec Row @ 80%
+
5 min rest
+
5 x 30 sec Burpees/30 sec rest
+
5 min rest
+
10 min Run outside



3

As many rounds as possible in 20 minutes:
200m Row
15 KBS - 24kg/16kg
25 Air Squats
35 Box Jumps - 20"/14"

May 1

1


A1. Back Squat @ 20X1, 12-15 reps x 3 sets, 1 min

A2. Flat Bench DB Press @ 20X0, 12-20 reps x 3 sets, 1 min

A3. DB Russian Step-ups @ 11X0, 10-12/leg x 3 sets, 1 min

A4. One Arm DB Row @ 20X0, 15/arm x 3 sets, 1 min

B. Airdyne Sprint 10 sec ALL OUT every min for 10 mins



2

4-5 sets @ moderate effort:

4 min Row

2 min Double Unders

4 min rest b/t sets



3

As many rounds as possible in 2 minutes:

3 DL @ 135lb/95lb

3 Burpees

+

Rest 10 min

+

As many rounds as possible in 2 minutes:

3 DL @ 135lb/95lb

3 Burpees

+

Rest 10 min

+

As many rounds as possible in 2 minutes:

3 DL @ 135lb/95lb

3 Burpees