WOD: MEGMANNY CYCLE WEEK 5 OF 6

May 22-28

Monday

Strength/Skill

wallball capacity: 9 wall balls every 30″ for 5′.
maxercise + mobility warm up

double teamin'

in teams of 2 complete the following for time:

run 1 mile (together)

then complete 10 total rounds of the following movements, leap frog style:
6 pull ups or ring rows
12 DB push press
18 air squats

finish this workout with a 800m run (together)

Tuesday

Strength/Skill

core circuit: 15′ EMOM

min 1: accumulate 30″ in a l-sit
min 2: 20 slow KB russian twists
min 3: 20m beast crawl or ab disc

tabata tuesday

20″ on, 10″ off x8 per station.  1′ rest/transition after each complete round

box jumps 20/16″
row for cals
push ups
bike cals

Wednesday

Strength/Skill

every 4′ for 16′:

8 romanian deadlift, tempo: 3111
5L/5R KB wood chopper
5L/5R KB bottoms up press, 1″ pause at top and bottom

sit still, look pretty

15′ AMRAP:

400m run
40 double unders or 80 singles
20 wallballs 20/14#
15 american KBS 53/35#

Thursday

Strength/Skill

5' AMRAP....Redux

5′ AMRAP- burpee over box

2′ rest

5′ AMRAP- machine cals

2′ rest

5’AMRAP -cluster 95/65#

2′ rest

5′ AMRAP-

10 HSPU or hand release push up

10 sit ups

 

Friday

Strength/Skill

Rowling- 3 frames each

DB snatch Tech-being efficient switching the dumbbell

3×30″ alternating DB snatch-smooth but as fast as possible

Road to regional wod 5

Teams of 2: you go, I go – each partner does whole round before switching

4 rounds each

20/15 cal bike

12 alternating DB snatch

Saturday

Strength/Skill

Buddy Crossfit-Pet Rock

100 calorie row

20 chest to bar

30 thrusters

400 m run

50 box jump

60 push press

70 sit ups

80 slam balls

90 double unders

*use a 70/53# KB. Split work how you want but one partner must always be holding the “pet rock.” If KB touches the ground, its a 10 burpee each penalty.

 

Monday

Strength/Skill

wallball capacity: 9 wall balls every 30″ for 5′.
back squat: 6×3 @ 85%

dumbbell elizabeth

21-15-9

DB power cleans 50/35#
ring dips

Tuesday

Strength/Skill

tech work for bar muscle ups
hang power snatch barbell cycling

charlie

5 rounds

3 bar muscle ups
9 hang power snatch 95/65#
18 abmat sit ups
400m run

Wednesday

Strength/Skill

front squat: 6×3 @ 85%

sharon

3 rounds:

row 500/400m
20 deadlifts 135/95#
60 double unders

finisher: 50 unbroken KBS, as heavy as possible

Thursday

Strength/Skill

5' AMRAP...Redux

5′ AMRAP- burpee over box

2′ rest

5′ AMRAP- machine cals

2′ rest

5’AMRAP -cluster 95/65#

2′ rest

5′ AMRAP-

10 HSPU or hand release push up

10 sit ups

Friday

Strength/Skill

  • Rowling- 3 frames each
  • DB snatch Tech-being efficient switching the dumbell
  • 3×30″ alternating DB snatch-smooth but as fast as possible

road to regionals wod 5

Teams of 2: you go, I go – each partner does whole round before switching

4 rounds each

20/15 cal bike

12 alternating DB snatch

Saturday

Strength/Skill

Buddy Crossfit- Pet Rock

100 calorie row

20 chest to bar

30 thrusters

400 m run

50 box jump

60 push press

70 sit ups

80 slam balls

90 double unders

*use a 70/53# KB. Split work how you want but one partner must always be holding the “pet rock.” If KB touches the ground, its a 10 burpee each penalty.

Tuesday

Strength/Skill

Thursday

Strength/Skill

Saturday

Strength/Skill