A: Clean clusters 5 min EMOM of 5 full cleans at 70%.
For time:
B:1200m row, then 12 rounds of 4 HSPU and 8 KBS 2/1.5
ZOOM WODS 6AM and NOON Daily(M-F):
Zoom Link May 17th-21st:
https://us02web.zoom.us/j/89037549095
On the 90 seconds! x 20
12 Med ball Twist
6 sit -ups
12 J lunges
6 squats
If you can't finish take a round off
Score is total amount of completed rounds
6 minutes on 2 minutes off x 4 rounds -
AMRAP -
84 DU, 42 WB, 21 T2B, 15 Burpees.
Pick up where you left off.
ZOOM WODS 6AM and NOON Daily(M-F):
Zoom Link May 17th-21st:
https://us02web.zoom.us/j/89037549095
30 min EMOM
1. 5 push ups
2. 10 Odd object press
3. 15 squats
If you can’t get the work done in a minute then rest 1 minute and get back in and try.
Score is total completed rounds!
90 seconds on 45 seconds off X 4 rounds of
200m run, 10 HSPU,
AMRAP Power Cleans 135/95
Rest 3 minutes
90 seconds on 45 seconds off X 4 rounds of
200m run, 10 C2Bs,
AMRAP OHS 135/95
ZOOM WODS 6AM and NOON Daily(M-F):
Zoom Link May 17th-21st:
https://us02web.zoom.us/j/89037549095
“Fat Amy”
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges
10 Burpees
20 KBS/ODD Object swing
10 Burpees
10 M bear crawl/or whatever coach tells you to do;)
10 Burpees
20 KBS/Odd object swings
10 Burpees
30 Lunges
10 Burpees
40 Sit-ups
10 Burpees
50 Squats
Minute 0-4 -
4 rounds - 5 full snatches at 155/105 and 3 BM,
Minute 4-8 rest,
Minute 8-12
5 rounds 5 power cleans at 155/105 and 6 strict HSPU,
Minute 12-16 rest,
Minute 16-20 -
6 rounds of 5 deadlifts 155/105 and 9 bar hop burpees.
Score is time for each WOD add one second per non-completed rep."
At home Zoom Option offered at 6:00AM and Noon daily
https://us02web.zoom.us/j/82785695953
20 seconds on 10 seconds off x 8 rounds per movement
Mountain Climbers
V-ups
Burpees
Shoulder taps from Plank
Rest 5 minutes then
Push ups
Side lunges
Odd Object thruster
Odd object straight legged deadlift
A: Test 1 RM DL
B: Test max strict pull ups and max strict push ups or ring dips
At home Zoom Option offered at 6:00AM and Noon daily
https://us02web.zoom.us/j/82785695953
A: 3x 10 Hollow body rocks
B: Start each minute with a 30 second plank
with the remaining time accumulate 200 box step ups
*12 “ Box step ups holding a heavy object in bear hug.
Time Cap is 20 minute
A: Clean clusters 5 min EMOM of 5 full cleans at 65%.
B:
For time :
Run 400m + 200 DU + 10 MU.
Run 200M + 100 DU + 5 MU
At home Zoom Option offered at 6:00AM and Noon dailyhttps://us02web.zoom.us/j/82785695953
AMRAP in 4 minutes
12 Sit-ups
12 Bent over rows with a heavy(ish) odd object
12 push press using an odd object
Rest 2 minutes
x 4 cycles
4 minutes on 90 seconds off x 6 rounds -
400M run, 20 DB lunge (50#s), 10 strict HSPU, AMRAP Devil press
At home Zoom Option offered at 6:00AM and Noon daily
https://us02web.zoom.us/j/82785695953
1 minute on
1 minute off
x 20
16 lunges
8 push ups
AMRAP Air squats
Part A: 60 seconds on 45 seconds off X 8 rounds of AMRAP 18/15 cals on the rower AMRAP burpees over the rower,
Rest 5 minutes then
Part B: 8 Minute AMRAP - of 8 push jerks (155/105)+ 1 round of C2B CINDY.
Score Part A and B separately
At home Zoom Option offered at 6:00AM and Noon daily
https://us02web.zoom.us/j/82785695953
21-15-9
Chair dips and odd object full clean
rest 3 minutes
21-15-9
Sit-ups
Push press
Rest 3 minutes
21-15-9
Power lunges
Mountain climbers
6 rounds of 90 seconds on 60 seconds off:
Complete 200m run, 12 T2B, AMRAP Power snatch at 95/65.
Rest 5 minutes for time:
15 power snatches, 10 T2Bs, 200m run!"
At Home Zoom Option offered at 6AM or Noon daily!
Link:
https://us02web.zoom.us/j/83950735288
Break up as needed!
600 toe taps
400 shoulder taps from plank
200 lunges
A: Deads -
1x6 at 60%, 1x6 at 65%,
1x4 at 70%, 1x4 at 75%,
1x3 at 80%, 1x3 at 80%
and 2x2 at 90%.
Super set with 3 x15 Bicep curls
B: 4 x AMRAP pull ups (goal is 12+ reps use a band if needed)
C: 4XAMRAP ring dips (goal is 12+ reps use a band if needed)
At Home Zoom Option offered at 6AM or Noon daily!
Link:
https://us02web.zoom.us/j/83950735288
4 mins on 2 min off X 5
AMRAP and pick up where you left off
21 Odd object Hang snatch or KBS
15 squats
9 sit-up to a twist
A: Clean clusters 5 min EMOM of 5 full cleans at 60% of 1 RM clean and jerk
B: 3 rounds of 400m run, 40 feet of handwalking, 20 C2B
At Home Zoom Option offered at 6AM or Noon daily!
Link:
https://us02web.zoom.us/j/83950735288
50 step ups
50 odd object bent over rows
50 odd object KB snatch
50 lunge steps
50 supermans
50 sit-ups
50 odd object thruster
50 burpees
50 DU/toe taps
3 minutes on 90 seconds off x 6 rounds
400m run, 80 DU, 4 MU, AMRAP WBs
At Home Zoom Option offered at 6AM or Noon daily!
Link:
https://us02web.zoom.us/j/83950735288
1-2-3-...10
Odd object snatch
One round of the following after each set:
5 push ups
10 sit-ups
15 squats
Part A:
45 seconds on 30 seconds off X 8 rounds of
AMRAP cals on the rower
Then rest 5 minutes then
Part B:
45 seconds on 30 seconds off X 8 rounds -
10 DB thrusters 50/35 and AMRAP burpees to a 25lbs plate
At Home Zoom Option offered at 6AM or Noon daily!
Link:
https://us02web.zoom.us/j/83950735288
2 rounds for time of:
100 double-unders
20 overhead squats (115/85) or one DB
100 double-unders
12 Man Makers
100 double-unders
20 dumbbell snatches (50/35)
100 double-unders
12 Man Makers
For time, wearing a weight vest:
1,600-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest
Time cap: 25 minutes
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/89531690997
ZOOM WOD:
30 min EMOM
1. 80 DU
2. 20 DB snatch 50/35
3. 20 BJ over 24"/16"
4. 20 Sit-ups
5. AMRAP One arm devil press
6. REST