“Baseline” For time: Row 500 meters 40 squats 30 Abmat situps 20 hand release pushups 10 pullups Then, if you had a sub 10:00 Baseline: Row as many meters as possible in 2 minutes, then complete max reps of the…
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FRIDAY 170512
“Jackie” For time: 1000 meter row 50 Thrusters (45 lbs) 30 Pull-ups
WEDNESDAY 170510
Deadlift Find your 5 rep max. Use a 5-5-5-5-5 rep scheme
TUESDAY 170509
Complete as many rounds as possible in 20 minutes of: Run 400 meters Three rounds of: 10 hand-release pushups; 1.5 pood/1 pood kettlebell swings, 15 reps; 1.5 pood/1 pood goblet squats, 20 reps
MONDAY 170508
Four rounds for time of: 5 Strict pullups 10 Kipping pullups 15 Overhead squats
FRIDAY 170505
“Super Baseline” For time: 1000 meter row 40 one-legged squats, alternating 30 V-ups 20 Handstand pushups 10 bar muscle-ups
THURSDAY 170504
Missed WOD makeup day
WEDNESDAY 170503
Back Squat Find your 5 rep max. Use a 5-5-5-5-5 rep scheme WOD Option 2 Romanian Deadlift Find your 5 rep max. Use a 5-5-5-5-5 rep scheme with a 2-second pause at the bottom
TUESDAY 170502
21-15-9*-6*-3* reps for time of: Handstand pushups (*denotes strict) Front squat Burpees
MONDAY 170501
“Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans (135/95)