WOD

Monday


Monday Strength Romanian Deadlift 4x12 Conditioning Squatty potty 10 Burpee over Bar 10 Squat Cleans 135/95 8 Squat Cleans 155/105 8 Burpee over Bar 6 Squat Cleans 185/135 6 Burpee over Bar 4 Squat Cleans 205/145 4 Burpee over Bar 2 Squat Cleans 225/155 2 Burpee over Bar Core Plank 4x1:00 Leg Raises 4x15-20

Sunday


Perfect 10 AMRAP 10 25 Double-unders 15 air squats 15 sit-ups AMRAP 10 250m Row 15 Box Jumps 24/20 15 Sit-ups AMRAP 10 100’ walking lunges 15 DB DL 50/35 10 burpees AMRAP 10 15/12 calorie bike 15 Toes to Bar 15 Push-ups 9:30 Conditioning 5 Alive 5 Rounds 15 push-ups 25 double unders 10 strict Pull-ups 15/12 calorie bike or row

Friday


Friday Strength Strength Snatch Extensions 4x3 Power Snatch 4x1 Conditioning HW AMRAP 11 16 Wallballs 20/14 8 Power Snatch 95/65 2 Rope Climbs Accessory RFE DB Split Squat 4x6-8 each leg Supinated Pull-ups 4x8-10

Thursday


Teams of 2 JFK 25 Minute Clock 2 Rounds 40/32 Cal Bike 30 Shoulder to OH 155/105 30 Goblet Squats 70/53 40/32 Cal Row -then- AMRAP 30 MB twists 20/14 30 MB Sq Clean 20/14 30 Sit-ups 30 KB Swings 70/53

Wednesday


Wednesday Strength DB Bench Press 4x12-15 Conditioning Ike For Time 16-14-12-10-8 Box Jump Over 24/20 Toes To Bar Core Tabata Style 4 Rounds of Plank Hip Thrusts Strict Sit-ups

Tuesday


Tuesday Strength Overhead Squat 5x6 @65-75% Conditioning Teddy 4 Rounds for Time 400m Run 40 Double Unders 6 Thruster 115/85 Accessory DB Seal Row 4x10 Pallof Press Side Shuffle 3x10 each side

Monday (Veterans day)


Normal Schedule “Armistace” 11 min amrap 11 Power Cleans (135/95) 11 burpee over bar 19 deadlift (135/95) 18 pull-ups https://wodwell.com/wod/armistice/

Sunday


Sunday Washington Endurance Teams of 2 800m Run Together 40 Toes to Bar 60 Push Press 95/65 80 Wallballs 20/14 100/80 Calorie Row 100/80 Calorie Bike 80 Wallballs 20/14 60 Push Press 95/65 40 Toes to Bar 800m Run Together 9:30 Strength SA DB Press 4x12 each arm Grant 4 Rounds for Time 25/20 Calorie Row 15 Toes to Bar 10 Push Press 135/95

Friday


https://games.crossfit.com/workouts/open/2020/5


Thursday Fitzgerald Teams of 2 80-70-60-50-40 (M) 64-56-48-40-32 (F) Cal Bike *After Each Bike Round 12 HSPU 12 Strict Pull-ups 35 minute cap

1 2 3 127