1:20 minute on 1 minute off
200m run
AMRAP Single arm devil Press at 50/35
x 6
Rest 4 minutes
3 RFT of
21 WB
15 T2Bs
9 Single Arm Devil's Press

At home Zoom option at 6AM or Noon
https://us02web.zoom.us/j/85103390717

Partition the movements as you would like:

100 lunges

100 squats

100 odd object deadlifts

100 object press

A: Bench press
Establish an 8 rep max

B: 50-40-30-20-10

DU and DB push press 35/25

Run 1 mile

20 rds of

5 pull ups

10 push ups

15 squats

Run 1 mile!

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (50/35)
14/12-cal. row

Zoom from home WOD daily at 6AM and Noonhttps://us02web.zoom.us/j/84521975987

Accumulate 500 step ups

Start very minute with a 30 second plank

3RFT of

400m run

21 KBS 1.5/1

12 pull ups

Zoom from home WOD daily at 6AM and Noon

https://us02web.zoom.us/j/84521975987

1 minute AMRAP at each station 3 rounds

1 - burpee over an object

2- sit-up to a twist

3 - push ups

4 - odd object hang snatch or swing

5 - Odd object ground to overhead

6 - rest

A: Clean clusters week 4:
4 RDS on the 90 sec of 4 reps at 75%

B:8 RFT - of

8 HSPU
8 Burpee Box Jump overs at 24/20

Zoom from home WOD daily at 6AM and Noon

https://us02web.zoom.us/j/84521975987

Accumulate a 4 minute plank

Then:

200 lunge steps

100 squats

50 push ups

25 V-ups

Finish with a 4 minute plank!

2 min on on 2 minute off X 7 rounds:
200m run,

5 MU,
AMRAP thrusters at 135/95

Zoom from home WOD daily at 6AM and Noon

https://us02web.zoom.us/j/84521975987

8 rounds of

8 burpees

8 jumping squats

Rest 2 minutes

8 rounds of

8 Bent over odd object strict press

8 push press with odd object

Rest 2 minutes and repeat!

Enjoy the great Canadian outdoors!

12-9-6

Power snatch 95/65 and C2B pull ups

Rest 2 minutes

24-18-12

Power cleans and T2BS

Rest 2 minutes

48-36-24

Push ups and lunges (BW only)

10 rounds of
200m run
10 push press at 115/85
5 burpees over the bar

A: Test your 1 mile run

B: For time
21-18-15-12-9-6-3
Db thrusters 50/35
with triple the volume DU

ZOOM WODS 6AM and NOON Daily(M-F):

Zoom Link May 17th-21st:

https://us02web.zoom.us/j/89037549095

12 Odd object deadlifts

9 Odd object bear hug squats

6 odd object thrusters

1 minute plank

rest 1 minute

x 10 rounds

A: 4x20 Banded strict Pull ups for quality

B:50-40-30-20-10

DB Deadlifts 50/35 and sit-ups

ZOOM WODS 6AM and NOON Daily(M-F):

Zoom Link May 17th-21st:

https://us02web.zoom.us/j/89037549095

10-9-8-7-6-5-3-2-1

of Burpees

Hollow Body Rocks

Rest 3 minutes then

1-2-3-4-5-6-..10

of the same movements

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

A: Superset seated shoulder press 4x15 with Bicep curls also 4x15

B: Bent over barbell rows 4x8 at 50% of your 1 RM clean and jerk C: WOD - For time: 27-21-15-9 of cals on the rower and 95/65 lbs thrusters

50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1.5/1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

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