WOD

Saturday, May 16, 2020

10 Rounds 

50m DB Famers Carry (164 feet)
10 Jumping Jacks 
10 Hand Release Push Ups 
 
WOD courtesy of Pat Sherwood
 
*dont drop the DB’s!
 

Holiday Monday 9AM only… wear your plaid.
Hero WOD “Lumberjack 20”

Friday, May 15, 2020

3 Sets 

6  – 8 Front Squat or Goblet Squats @32X1
Rest 
:30 – :40 Nose to Wall Handstand Hold 
Rest 
:30 – :40 Hollow Hold or Hollow Rock 
Rest 
 
 
AMRAP in 10 Minutes
10 Reverse Lunge to Single Leg Deadlift ( 5 ea)
10 SA Push Press 
20 Box Jump, step down
10 SA Push Press 

Thursday, May 14, 2020

5 Rounds, on the 1:30

1) 12 Power Cleans
2) 50 Double Unders
3) 14 – 20 Overhead Walking Lunge ( w/ plate or DB’s)
4) Plank / :20 front, :20 Right side, :20 Left side
 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Wednesday, May 13, 2020

3 Sets 
10 – 12 Deficit Push Ups 
rest :60 
8 – 10/ Side  DB Cross Body Single Leg Romanian Deadlift 
rest 
10 – 12 Single leg Glute Bridge March 
rest 
 
 
4 – 6 Rounds, Every 2 minutes:
20 KB Swings 
6 Goblet Squat 
3 Burpees

Tuesday, May 12, 2020

AMRAP in 30 minutes 

400m Run/ 500m Row (2:00 – 2:30 easy)
6 Half Kneeling KB/DB Clean + Windmill Press
10 – 16 KB/DB Deadbug 
 

Monday, May 11, 2020

3 Sets 
8 – 10/ side  Bulgarian Split Squat @20×0
Rest :30 – :45 
 8 – 10 Lat Pullover (w/ plate or DB)
Rest 
:45 Wall Sit 
Rest 
 
 
6 Rounds
150m Run/Row OR :30 – :40 High Knee Skips 
10 Alternating DB Thruster
 
rest 3:00
 
6 Rounds
10 Alternating Reverse Lunge 

Sunday, May 10, 2020

Rest Day

or

3 x 800m Run
2:00 recovery

Try to maintain a 4 to 6 second deviation.

Saturday, May 9, 2020

4 to 5 Rounds 

12 – 16   Hang Split Snatch
200m Run (:30 out and :30 back)
15 – 20 Goblet Squats 
200m Carry – AHAP (weighed back pack, sandbag, Dball, Dumbbells, tire, fence post… be creative, tag us in photos!)
 

Saturday 9AM

Friday, May 8, 2020

3 Sets

8 – 10 / side Gorilla Row @20X1
Rest
8 – 10 / side Split Stance RDL @40×1
Rest
3 Rounds
:40 RKB Swings
:20 Rest
:40 Box Jump , Step Down
:20 Rest
:40 DU’s
:20 Rest
rest

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Thursday, May 7, 2020

3 to 4 Rounds

AMRAP in :90 
3 Burpees 
9 Air Squats 
 
Rest :90 
 
AMRAP in :90 
3 Burpees 
6 Curtsy Lunge to Lateral Lunge (3 each side)
 
Rest :90 
 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM