WOD

KRAKEN CROSSFIT, BALLARD'S BEST CROSSFIT PROGRAM! CONTACT US: (206) 789-5010

Tuesday 21MAY19

5/20/2019

S/T
A. 15 mins to work on C2B pullup skill
-strict (w/assistance) C2B pullups
-kipping/stringing together C2B pullups
-butterfly C2B pullups

B. Barbell rollouts- 3x3-4

WOD
3 RFT

25 wall balls (20/14)
5 BMU (sc: 5 C2B + 5 ring dips, jumping BMU, banded BMU)

Monday 20MAY19

5/19/2019

S/T
A. Deadlifts
20 mins to work up to a 3RM (not TNG)

WOD
Open WOD 13.2
10 min AMRAP

5 S2OH (115/75)
10 deadlifts (115/75)
15 box jumps (24/20)

CASH-OUT
3x8/ea arm DB seated external rotations
https://www.youtube.com/watch?v=eQLJLHAzjgo

Saturday 18MAY19

5/17/2019

PARTNER WOD
24 min AMRAP

6 renegade rows (pushup+row+row) (2x35/2x25)
12 DB cleans
24 situps

Partner A runs .25mi/rows 500m while Partner B does the movements above. Both partners switch when Partner A is done and Partner A continues where Partner B left off.

Friday 17MAY19

5/16/2019

S/T
A. 4x4 OH squats with 5 sec pause at the bottom (use 55-65% of 1RM)

WOD
for time:

10 pullups (sc: banded pullup)
15 OH squats (115/75)
10 pullups
25 front squats
10 pullups
35 back squats
10 pullups
.25mi treadmill run (or 500m row)

Thursday 16MAY19

5/15/2019

S/T
20 mins to find 1RM bench press

WOD
20-18-16-14-12-10-8-6-4-2

Alt. DB snatch (50/35)
pushups

CASH-OUT
3 x fatigue banded face pulls

Wednesday 15MAY19

5/14/2019

S/T
In 15 mins, accumulate the following:
60 V-ups (sc: knees-to-chest)
50 hip extensions on GHD
40 hollow body rocks
30 bodyweight SLDL with PVC on back (https://www.youtube.com/watch?v=yJMjXG_70I4)
20 KB rounded-back deadlifts (light)

*reps and order can be altered & structured in any way, as long as all work is accomplished*

WOD
4 rounds:
1 min max cal row
1 min max situps
1:00 rest

score is combined # of cals and situps

Tuesday 14MAY19

5/13/2019

S/T
Superset 4 rounds:
4/4 pistols (sc: single-leg box squats or assisted pistols)
:30 rest
:30-1:00 ME weighted plank
:30 rest
KB farmer's carry 3 "down and backs" (150 ft)
:30 rest

WOD
"Icon 5"
12 min AMRAP

2 rope climbs OR 2 strict pullups (sc: 4 ring rows)
6 deadlifts (275/185)
9 box jumps (24/20)

Monday 13MAY19

5/12/2019

S/T
A. Strict press
work up to 80%, then perform 3xAMRAP @ 80% (3 sets total)

B. EMOM for 8 mins
power clean + 2 split jerks @ 75% of C+J

WOD - 10 min cap
Buy in: 100 DUs (sc: 50 DUs/25 DUs)

21-15-9
G2OH (95/65)
T2B

Cash-out: 100 DUs

Saturday 11MAY19

5/10/2019

BABY WOD!
(in honor of member Katie Menowsky and Lisa Warren's upcoming arrivals in July!)

Rx= wearing (6/10) medicine ball at stomach at all times (wear a shirt you can put duct tape on)
FB= carrying actual baby inside your uterus

BUY-IN: run around the block (350m)

then, reps can be broken up in any order and pattern:

100 squats
50 hanging knee raises
100 walking lunges
50 ring rows or pullups

OH BUT THERE'S MORE:
athletes must stop EMOM and do 2 burpees (excluding during the run)

Friday 10MAY19

5/9/2019

S/T
15 mins to work up to a 5RM back squat (approx 75-80%)

WOD
4 rounds of 3 mins on/3 min off:

12 burpees
8 pullups (sc: jumping pullups)
remainder of time: AMRAP squat cleans (125/85)

(score is total # of squat cleans)

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Erik Pontoppidan, bishop of Bergen

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