Saturday Wod 5.21.22

4 Tough Sets Weighted Pull-up x 3 In Partners 4 Rounds, For Max Reps 90 Seconds Rope Climbs 60 Seconds Synchro DB Snatches Rest 30 Seconds Level 1 – Supine To Standing, 40/25# Level 2 – 50/35# Level 3 – 70/50#

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Friday Wod 5.20.22

Level 1 Every 5 Minutes For 30 Sets (6 Sets) 40 Double Unders 15 Kettlebell Swings 53/35# 15 Wall Ball Shots 20/14# 15 Box Jumps 24/20” Record Fastest And Slowest Rounds Only Level 2 75 Double Unders 25 Kettlebell Swings 53/35# 20 Wall Ball Shots 20/14# 15 Box Jumps...

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Wednesday Wod 5.18.22

5 Tough Sets Strict Press x 3 12 Minutes AMRAP 15 Calories* 12 Push Jerks 15 Calories* 12 Handstand Pushups *Bike, Row, or Ski Level 1 – 95/65#, HSPU Mod Level 2 – 115/75# Level 3 – 135/95#, Strict HSPU

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Tuesday Wod 5.17.22

For Time Run 800 Meters Then 10 Rounds of: 5 Pull-ups 10 Pushups 15 Air Squats Run 800 Meters Optional Work 3 Sets Ring Dip x 10 3 Sets Single Arm Bench Press x 10/Side 3 Sets Cable Lat Pull x 12 3 Sets False Grip Ring Row x...

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Monday Wod 5.16.22

4 Tough Sets Hang Clean x 3 (Above Knees, Full Squat) 3 Tough Sets Deadlift x 3 Dead Stop (Try to Add From Last Week) Optional Work 3 Sets ATG Split Squat x 12/Side 3 Sets Glute Ham Raise x 10 (Full Range Hip + Knee)

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Friday Wod 5.13.22

5 Rounds, For Total Reps 1 Minute Per Movement/Station Toes To Bar 50′ Shuttle Run Calorie Assault Bike Rest Optional Work 4 Sets 500 Meter Ski Erg Rest 90 Seconds Between Bouts

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