WOD's

Main Path - Wed, May 20

Warm-up

Warm Up

P1 - :45 Row for Quality

P2 - 10 Banded Pull Aparth + Banded OH Press (AMRAP)

P1 - :45 Row (faster)

P2 - Boot Strappers

P1 - :45 Row (WOD Pace)

P2 - 10 DB Goblet Squat into Bottom of Squat static Hold

P1 - :45 Row (WOD Pace)

P2 - 10 BB Strict Press into OH Iso Hold

Strength

Shoulder Press (Weight)

ON A 14:00 RUNNING CLOCK

3 RM Shoulder Press*

*Must perform a full "deadstop" pause at the shoulders between each rep

**Suggested Build up (within 14 min window)
@ Min 0: 5-8 reps @ 50%
@ Min 2: 5 reps @ 60%
@ Min 4: 3 reps @ 70-75%
@ Min 6 : 3 reps @80+%

@MIN 8 and every 120s+ after: attempt 3RM

Workout of the day

Three Small Fries and a Big Mac (Time)

FOR TIME
3 ROUNDS
10/8 Cal Row
10 Thrusters (43/30kg)
- Rest 2 min -
30/24 Cal Row
30 Thrusters (43/30kg)

Main Path - Fri, May 22

Warm-up

Warm Up

1 SET
200m Run

10 KB Deadlifts

3/3 Perfect Stretch

5 Paused Air Squats

1 SET

200m Run

10 KB Russian Swings

5 Paused Goblet Squats

:20 Goblet Squat Static Hold

10 alt. V-Ups

1 SET

200m Run

10 KB Swings

10 Goblet Squats

10 V-Ups

Strength

Front Squat (Weight)

EVERY 2:00 FOR 6 SETS

1 Paused Front Squat (Tempo 13x1)

*Building across to a 1RM with a 3 sec in bottom of each rep

Workout of the day

Just Keep Swinging (AMRAP - Rounds and Reps)

AMRAP x 14 MINUTES
200m Run

15 KB Swings (24/16)

10 Toes to Bar

Main Path - Sat, May 23

Warm-up

Warm Up

P1 - :40 Jump Rope

P2 - :40 BB Deadlifts

P1 - :40 Single, single Doubles

P2 - :40 Strict Muscle Cleans

P1 - :40 Double Unders practice

P2 - :40 HH Power Cleans

P1 - :40 WOD Option

P2 - :40 Hang Power Cleans

-into-

Power Clean Loading + Wall Walk Teach

Workout of the day

Double Time (5 Rounds for reps)

In Teams of 2:
EVERY 5:00 FOR 6 SETS
100 Double Unders
10 Wall Walks
AMRAP Power Cleans (85/58kg) until 4min Mark

Fitness
150 Single Unders
8 Wall Walks
AMRAP Power Cleans (60/43kg) until 4min Mark

Compete

100 Double Unders
10 Wall Walks
AMRAP Power Cleans (103/70g) until 4min Mark

Split all reps in any way. Score is total power cleans

Main Path - Sun, May 24

Warm Up

Option 1:
2 min AMRAP:
3/side Samson Lunge
12 Band Pullaparts
+
2 Sets:
30 sec Row or Echo Bike
10 American KB Swings
50ft Double KB Front Rack Carry
20 sec Forearm Plank

Equipment Needed: Row or Echo, KBs

Option 2:
EMOM x 9:
Min 1/4/7: 30 sec Row + 15 sec Ski
Min 2/5/8: 15 sec Ski + 30 sec Bike
Min 3/6/9: 45 sec run, getting faster each round

Equipment Needed: Row, Ski, Bike

Optional Strength

Two Options:
1) None
2) Make up a strength piece from the week

Option 1: Stable and Steady (AMRAP - Rounds and Reps)

20 min AMRAP @ smooth effort
500/400m Row
100ft Sandbag Bearhug Carry - 150/100lbs (68/45kg)
1200/1000m Echo Bike
100ft Double KB OH Carry - 53/35lbs (24/16kg)

Top Scores - None, focus on keeping a smooth effort throughout

*NOTE - if you do not have sandbags perform Double KB or Double DB Front Rack Carry in place of SB Carry.

Scaled:
20 min AMRAP @ smooth effort
500/400m Row
100ft Sandbag Bearhug Carry - 100/70lbs (68/45kg) or Double KB Front Rack Carry - 35/26lbs (16/12kg)
1200/1000m Echo Bike
100ft Double KB OH Carry - 35/26lbs (16/12kg)

Beginner:
20 min AMRAP @ smooth effort
400/320m Row
75ft Sandbag Bearhug Carry - 100/70lbs (68/45kg) or Double KB Front Rack Carry - 26/18lbs (12/8kg)
1000/800m Echo Bike
75ft Double KB OH Carry - 26/18lbs (12/8kg)

Option 2: S%$#ier Sandwich Retest (Time)

For time:
100/80 Cal Row
1000m Run
100/80 Cal Ski
1000m Run
100/80 Cal Bike Erg

Time Cap - 30 min

*Masters 55+ -
For time:
80/64 Cal Row
1000m Run
80/64 Cal Ski
1000m Run
80/64 Cal Bike Erg

Cashout (Checkmark)

3 Sets:
10/side Russian Twist x 10 reps/side
10 sec/side Star Side Plank

Main Path - Mon, May 25

Warm Up

Option 1:
1 Set:
25ft-30ft per Movement:
Knee Hug March
Lunge to Lizard
Inchworms
Lateral Duck Unders
+
2 Sets:
200m Run
5 Scap Pull ups
5 Kip Swings
4 Inchworms + Yoga Push up
3/side Samson Lunge
5/side Alternating Reverse Lunges

Equipment Needed: None

Option 2:
2 Sets:
30 sec Row
10 Russian KB Swings
50ft/side Single Arm KB Overhead Carry
6 Strict Hanging Knee Raises

Equipment Needed: Row, KB

Option 1: Solo Murph (Time)

For time:
1 Mile Run
100 Pull ups
200 Push ups
300 Air Squats
1 Mile Run
- partition the gymnastics however you want. wear a 20/14lb vest if you have one.

Option 2: Mini-Murph solo (Time)

For time:
800m Run
50 Pull ups
100 Push ups
150 Air Squats
800m Run
- partition the gymnastics however you want

Option 3: Partner Murph (Time)

For time:
1 Mile Run together
100 Pull ups
200 Push ups
300 Air Squats
1 Mile Run together
- performed straight through, athletes trade off as desired

Option 2: Not Doing Murph (AMRAP - Rounds and Reps)

25 min AMRAP
1500/1200m Row
20 American KB Swing - 53/35lbs (24/16kg)
15 TTB

Top Scores - 3 Rounds
Minimum Goal - 2 Rounds

Scaled:
25 min AMRAP
1500/1200m Row
20 American KB Swing - 35/26lbs (16/12kg)
15 Kipping Knees to Chest

Beginner:
25 min AMRAP
1500/1200m Row
20 American KB Swing - 26/18lbs (12/9kg)
15 Sit ups

Cashout (Checkmark)

60 sec/side KB Calf Smash
60 sec Puppy Dog Pose
60 sec Cobra
60 sec/side Rig Chest Stretch

Extra Credit: Part 1 (Weight)

Snatch - Precision Test:
1 Rep on the 10 min at 85% 1RM

*Precision Test Scoring:
100 points total, more is better
10 points per lift with no penalties

Penalties:
-5 miss
-1 Unilateral grip set up
-1 Step forward/backward in snatch before standing up
-1 more than 1.5" jump forward/backward in 3rd pull
-1 press out

Extra Credit: Part 2 (3 Rounds for reps)

3x 1.1.1
Snatch pulls

Rest 15 sec/rest 2 min (95% 1rm snatch)

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