“Annie”

50-40-30-20-10

Double Unders
Sit Ups

•••

Death by:

Bar Facing Burpee

 “DT”

5 Rounds for Time:
(155#/115#)

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

As you know we are closed Friday, May 17th.  However, the 6:00am class has expressed interest in doing a WOD at the MV High School Track @ 6am.  Everyone is welcome and encouraged to join them

50 Squats
40 Sit Ups
30 Push Ups
1 Mile Run
30 Push Ups
40 Sit Ups
50 Squats

Enjoy!  Post your time to comments below.

10-9-8-7-6-5-4-3-2-1

Handstand Push Up
Snatch – Full Squat (115#/75#)

3 min Rest

1-2-3-4-5-6-7-8-9-10

25 Meter Shuttle Run
Broad Jump

Partner WOD:

800m Plate Carry (400m ea)
80 Push Ups
80 Overhead Lunges
80 Sit Ups
80 Burpees (full ext. jump on plate)
800m Plate Carry (400m ea.)

One person works at a time with the exception of the 800m plate carry – person not holding plate must run backwards.  

Reps partitioned equally.

Keidy’s Birthday Basher
2 Rounds for Time:
(95#/65#)

26 Front Squats
26 Star Jumps
26 Push Press
26 Star Jumps
26 Thrusters
26 Star Jumps

After Party:
Tabata

Hollow Rocks
Marching Plank

Odds ‘n’ Evens

8 Minutes each

Odds: 20 Box Jumps
Evens: 20 Kettle Bell Swings

Odds: 15 Burpee/Lat Jumps
Evens: 15 Power Cleans (155#/105#)

Odds: 20 Wall Balls (20#/14#)
Evens: 20 Sit Ups

“All Hands On Deck”

Shuffle a deck of cards and start the timer. Each numbered card is face value, ace & face cards are worth 10.

♥ Hearts – Hang Power Clean (95#/65#)
♦ Diamonds – Deadlift (95#/65#)
♠ Spades – Get Ups
♣ Clubs – Barbell Roll Out
JoKeRs – 100 Quick Feet on Barbell

↓ Active Rest ↓

Plank hold OR  help  a “working” teammate complete their reps (ex. Sally has 10 Get Ups left, you can offer to take 5 of her reps).  Cannot move on until all reps have been completed.

SCORED AS A TEAM:  Time ends when every person in class has completed all the reps.

Tabata: 20 sec work/10 sec rest x 8 intervals

• Mountain Climber

• Hollow Rock

• Neutral Grip Push Up

• Star Jump

• Push Press (95#/65#)

• Superman

PARTNER WOD:

In teams of 2 accumulate as many rounds as possible in:
15 Minutes

6 Thrusters (95#/65#)
6 Burpee Lateral Jumps

(alternating rounds)

…then…

Complete as many sit ups as possible in:
5 Minutes

(Only one parter working at a time)

AMRAPs are back to back (no rest).  
Two separate scores • score = total # of reps)