WOD
10min EMOM (alt.)
10 BP
10x ea. 1-arm DB row
5min rest
10 min EMOM
3 PWR cleans
Rx, INT, Scaled
AHAP
Swift
14min EMOM
Personal j-rope goal
15 DB PP
May
30
May
29
WOD
“Courtney”
120/90 Cal Bike
5 Attempts @ 1RM Snatch
120/90 Cal Row
5 Attempts @ 1RM C&J
Rx, INT, Scaled
n/a
Swift
1min of DB C&J
1min of DB 1-arm OH lunges
1min DB facing Burpees
rest 1min
3 Rounds
May
28
Skill
Burpee box jump
50 reps for time
WOD
T2B
27-21-15-9
*75 DU after each set
Rx
n/a
INT
T2B attempts
36 DUs
Scaled
Knee raise or sit-up
1 DU attempt then 72 singles
Swift
40 Wall balls
20 V-ups
40 Wall balls
20 Tuck-ups
40 Wall balls
20 Sit-ups
May
27
Skill
Back Squat
6x3
WOD
100 PP for time
*For each break stop and do 20 Back rack lunges
Rx
75/53
INT
65/43
Scaled
45/33 or lower
Swift
40-30-20-10
Cal Row
50 Double unders after each set
May
26
Skill
PWR cleans
6x3, E:90
WOD
400m Sled push for time
rest 5min
4 Rounds for time
30/20cal bike
10 Slam balls
Rx
25/0 Sled
50/40 Slam
INT
0/0 Sled
40/30 Slam
Scaled
200m Sled
30/20 or lower
Swift
20 RKBS
10 Goblet squats
200m Run
rest 1min
5 Rounds for time
May
25
Skill
EMOM for 12min
Cal Row
:30 HS hold (alt.)
WOD
60 KBS
50 Pull-ups
400m Suitcase carry
Rx
53/35
INT
45/30
Banded pull-ups
Scaled
35/25 or lower
Ring Rows
Swift
150/120 Cal Bike/ski for time
E:90 stop and perform 3 Burpees
May
24
WOD
"Loredo"
6 Rounds
24 Air Squats
24 Push-Ups
24 Walking Lunges
400m Run
Rx
Vest
INT
No Vest
Scaled
3-4 Rounds
200m
May
23
WOD
4K row for time
E3M stop and perform 15 Box jumps
Rx
20"
INT
16"
Scaled
12"
Swift
15min AMRAP of
8 T2B
12 Box jumps/step-ups
16 Slam balls
May
22
WOD
1min of
Thrusters
Bar facing burpees
Rest
3 Rounds
Rx
75/53
INT
65/43
Scaled
45/33 or lower
Swift
12min AMRAP
10 Pull-ups
25 Cal bike/ski
May
21
Skill
10min AMQRAP
:20 Hanging L-sit
:20 HS hold
5 ea. 1-arm DB OHS
WOD
1mile sandbag run
or
800m sled push
Rx
35/15 sled
70/50 Run
INT
25/10 sled
50/35 run
Scaled
0/0
Shorter distance if needed
Swift
100m Farmer's carry
400m run
4 Rounds for time