Wednesday: 180502

WOD

“Annie on the Run” FT

Run 200m

50 x Double Unders

50 x AbMat Sit Ups

Run 200m

40 x Double Unders

40 x AbMat Sit Ups

Run 200m

30 x Double Unders

30 x AbMat Sit Ups

Run 200m

20 x Double Unders

20 x AbMat Sit Ups

Run 200m

10 x Double Unders

10 x AbMat Sit Ups

*Scaling options available on whiteboard*

Tuesday: 180501

WOD

“Glue Factory” AMRAP 18

5 x Ring Dips

10 x Deadlifts

12 x Pull Ups

*Rx: Bar-225/155; C2B Pull Ups

*Scaled: Jumping Dips or PBars; Bar-155/105; Modified Pull Ups

Wednesday: 180425

WOD

AMRAP 6

10 x Pull Ups

10 x Push Jerks

*Rx: 115/80

*Scaled: 75/45 & Modified Pull Ups

*REST 3:00*

AMRAP 6

25 x Double Unders

8 x DBall Cleans

*Scaled: 50 Singles

**Athletes choose DBall Weight**

Tuesday: 180424

WOD

“The Bear Complex ~ Remix”

7 sets for Max Weight

5 x Deadlifts

5 x Hang Cleans

5 x SH2OH

5 x Back Squats

Monday: 180423

WOD

“Blue Sky” 4RFT

Run 400m

25 x Wall Balls

10 x Toes to Bar

*Rx: WB-20/14

*Scaled: WB-14/10; Knee Raises or Leg Raises

Friday: 180420

Strength

10:00 to Build to a Heavy Single

Thruster

WOD

“Welcome to HELL” FT

50 x Thrusters

Row 500m

*Rx: 75/55

*Scaled: 55/35

Thursday: 180419

WOD

AMRAP 5

Max DBall Cleans

*REST 4:00*

AMRAP 4

Max Rope Climbs to 15ft

*REST 3:00*

AMRAP 3

Max Burpees

*REST 2:00*

AMRAP 2

Max Cals on Assault Bike

**Scaling options available on whiteboard**

Wednesday: 180418

WOD

“20-20 Vision”

AMRAP 20

20 x Wall Balls

20 x DB Ground to Overhead

20 x Box Jumps

20 x Hand Release Push Ups

*Rx: WB-20/14; DB-50/35; Box-30/24

*Scale: WB-14/10; DB-25/15; Box-24/20 or Lower; AbMat Push Ups

**POST WOD CROSSOVER SYMMETRY RECOVERY PROTOCOL TUTORIAL**

Tuesday: 180417

WOD

AMRAP 12

6 x Overhead Squats

12 x Pull Ups

18 x AbMat Sit Ups

*Rx: 95/65

*Scaled: 65/45; Ring Rows or Strict Banded Pull Ups