WOD 5.23.19

Strength:

EMOM 10

x- Strict Pull Ups

x- Strict Dips

Metcon:

Pick one!

-1 mile sled drag (partner)

-pick a “conditioning”

-run a 5k

WOD 5.22.19

Strength:

EMOM 10

1 Power Snatch + 2 Overhead Squats

Metcon:

AMRAP 15

3 Power Snatches 95/65

3 Overhead Squats

3 Snatch Balances

200 m run

WOD 5.21.19

Strength:

Strict Press

5x12 (e3m)

:30 max rep elevated ring row after each set

Metcon:

100 m farmer carry

1000 m ERG

4x For Time

WOD 5.17.19

Metcon:

100 calorie ERG

Then,

12 Sumo Deadlift High Pulls 115/75

12 Shoulder 2 Overhead

12 Back Squats

4x

Then,

100 Double Under’s

For Time:

WOD 5.16.19

Complete EACH

-100 bicep curls

-20 sandbag over shoulders

-50 toes to ring

-1 mile run for time OR 1k erg for time

WOD 5.15.19

Metcon:

21-15-9

Hang Power Clean 135/95

Toe 2 Bar

Burpee

For Time:

Strength:

Sumo Deadlift

5x5 (E3M)

WOD 5.13.19

Metcon:

AMRAP 20 (pick one)

”Cindy”

5 pull ups

10 push ups

15 squats

or

“Mary”

5 HSPU

10 pistols

15 pull ups

Strength:

EMOM 10

3 Shoulder Press

WOD 5.10.19

Metcon:

200 m run

21 Deadlifts 185/135

400 m run

18 Deadlifts

800 m run

15 Deadlifts

-Immediately into-

12-9-6

Squat snatch 95/65

Burpee Box Overs 24”/20”

For Time:

WOD 5.9.18

15 min at Each:

-30 Rope Climbs

(With a partner)

-Low Sled Push

-20 Ball Slams

(Partner rides c2 bike)

-Handstand Walk

WOD 5.8.19

Strength:

Bench Press

5x3 (E3M)

Metcon:

AMRAP 20

5 Thrusters 95/65

7 Sumo Deadlift High Pulls

9 Hang Power Cleans

WOD 5.7.19

Metcon:

15 Deadlifts 115/75

15 Overhead Squats

15 Burpees

3x For Time:

Strength:

Overhead Squat

5x8 (E3M)

WOD 5.6.19

Strength:

Push Press

5x12

Metcon:

30-20-10

Calorie ERG

Box Jump 24”/20”

Power Snatch 95/65

For Time:

WOD 5.3.19

Metcon:

30 Bupree Bar Overs

30 Complexes

-1 Deadlift 155/105

-1 Squat Clean

-1 Front Squat

-1 Jerk

30 Burpee Bar Overs

For Time:

WOD 5.2.19

Metcon:

AMRAP 20 (Pick One)

-Assault Bike Calories 15/12

-Yoke Carry 80 feet

-Assault Bike Calories 15/12

-6 Sandbag over shoulder

-Ski Calories 20/15

-15 GHD Sit ups

-Sled push

-Hand Stand Push Ups 10-1