Thursday Wod 5.14.20

10 Minutes EMOM Min 1 – 100′ Front Rack Sandbag Carry Min 2 – GHD Sit-up x 8-15 For Time 150 Wall Ball Shots 20/14# Everytime You Break Perform 40 Double Unders Bodyweight Option For Time 100 Inverted Burpees

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Wednesday Wod 5.13.20

20 Minutes EMOM 1st 10 Minutes Dip Snatch x 1 2nd 10 Minutes Hang Snatch(Knees) x 1 9 Minutes AMRAP 3-6-9-12-15-21… DB Snatch 50/35# Burpee Box Jump Over 24/20” DB Snatch The Number of Snatch PER Arm Bodyweight Option For Time 75 Burpee Broad Jumps

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Tuesday Wod 5.12.20

5 Rounds For Time 9 Deadlifts 18 Pull-ups Run 400 Meters or Row 500 Meters Level 1 – 205/135# Level 2 – 255/165# Level 3 – 295/195# Optional Work Single Leg Good Morning 10-8-6 Reps Incline Seated DB Bicep Curl 12-10-8 Reps Bodyweight Option 5 Rounds For Time 12 Suitcase Deadlifts Run 400 Meters

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Monday Wod 5.11.20

5 Tough Sets 3 Front Squats + 1 Jerk 5 Tough Sets DB Z-Press x 5 Optional Work 3 Tough Sets Goblet Carry Cossack Squat x 5/Side Bodyweight Option 12 Minutes AMRAP 10 Handstand Push-ups or 30 Seconds HS Hold 25 Air Squats

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Saturday Wod 5.9.20

Level 1 3 Rounds For Time 50 Jumping Squats to Target 40 Push Press Wall Ball Shots 20/14# 30 Muscle Cleans Level 2 – 75 Jumping Squats, 60 PP Wall Balls, 40 Cleans Level 3 – 100 Jumping Squats, 80 PP Wall Balls, 50 Cleans

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Friday Wod 5.8.20

10 Minutes EMOM Min 1 – Handstand Hold or Walk Practice Min 2 – 20 Seconds Hollow Hang Level 1 For Time 30 Ring Rows 150′ Overhead Plate Lunge 45/25# 20 Ring Rows 100′ Overhead Plate Lunge 45/25# 10 Ring Rows 50′ Overhead Plate Lunge 45/25# Level 2 For Time 30 Chest-2-Bar Pull-ups 150′ Overhead […]

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Thursday Wod 5.7.20

7 Rounds For Time 25 Double Unders 11 Deadlifts 25 Double Unders 11 Russian Swings Level 1 – 185/125#, 53/35# Level 2 – 225/155#, 70/53# Level 3 – 255/165#, 106/70# Bodyweight Option 7 Rounds For Time 50 Double Unders 20 Single Leg RDL’s (10/Leg)

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Wednesday Wod 5.6.20

5 Tough Sets Strict Press x 3 3 Rounds Of: 1 Minute Max Toes To Bar 1 Minure Max DB Push Press 1 Minute Max Calorie Assault Bike 1 Minute Rest Level 1 – 30/20# Level 2 – 45/30# Bodyweight Option 3 Rounds Of: 1 Minute Max Sit-ups 1 Minure Handstand Hold 1 Minute Max […]

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Tuesday Wod 5.5.20

12 Minutes EMOM Clean x 1 (Start Light and Build) 5 Tough Sets Front Squat x 5 Optional Work 3 Tough Sets DB Front Rack Bulgarian Split Squat x 3 Bodyweight Option 15 Minutes E90 20 Jumping Lunges 10 Overhead Squats (Use PVC or Broomstick)

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Monday Wod 5.4.20

5 Tough Sets Weighted Pull-up x 3 Level 1 15 Minutes AMRAP 5 Pull-ups 10 Push-ups 15 Box Jump Overs 24/20” Level 2 – C2B Pull-ups Bodyweight Option 5 Table Rows 10 Push-ups 15 Broad Jumps

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