WOD-30 MAY18

STRENGTH
3×COMPLEX(SNATCH PULL+SNATCH HIGH PULL+HANG POWER SNATCH)
3×3 COMPLEX(HIGH HANG SQ SNATCH+OHS)
3×2 HEAVY SQ SNATCH
OR
EMOM×16
1:10 ALT GLOBET CURTSEY SQ
2:10 STRICT CHIN UP
3:12×ONE KB ROW(6/6)
4:BIKE/ROW

WOD
4 ROUNDS MAX REPS
1'POWER SNATCH(35/25)
1'SANDBAG FRONT RACK ALT LUNGES(25/15)
1'CAL ROW
1'POWER CLEAN(35/25)
1'MAX CAL BIKE
1'REST

WOD-29 MAY18

EMOM×16
1:12×2KB SUMO DL
2:10 STRICT PULL UP
3:10×GLOBET ALT BOX STEP UP
4:BIKE 40"(10"100%5"50%)
ROW 15/10 CALORIES

WOD
FOR TIME(11'CAP)
500M RUN
20 WALL BALL(20/16)
20 T2B
20 KBS(24/16)
20 BURPEES
20 BOX JUMP OVER(24"/20")
20 STOH(60/35)
3'REST
12'AMRAP
250M RUN
10 SANDBAG THRUSTER(25/15)
10 PULL UP
10 KB HANG P SNATCH(24/12)
10 BURPEES OVER BAR
10 BOX JUMP(30"/24")
10 FRONT SQ(60/35)

WOD-28 MAY18

STRENGTH/SKILL CLEAN

3×COMPLEX(CLEAN PULL+CLEAN HIGH PULL+HANG POWER CLEAN)
3×3 COMPLEX(HIGH HANG SQ CLEAN+FRONT SQ)
3×2 HEAVY SQ CLEAN
OR
EMOM×16

1:10×2KB THRUSTER
2:10×RING ROW FEET ON BOX
3:10×2KB OVER HEAD REVERSE LUNGES
4:BIKE 40"(10"100%5"50%)
ROW 15/10 CALORIES

WOD

5 ROUNDS/4'AMRAP/90"REST
ROUND 1
12/8 CAL BIKE
10 DEAD LIFT(50/30)
5 BAR MU
ROUND 2
15/10 CAL ROW
10 POWER CLEAN(50/30)
5 PULL UP
ROUND 3
10×10M SHUTTLE RUN
10 HANG POWER CLEAN(50/30)
5 T2B
ROUND 4
30 DU/90 SU
10 PUSH PRESS(50/30)
5 HSPU
ROUND 5
10 SLAMBALL(20/10)
10 BACK SQUAT(50/30)
5 CLAPPING PUSH UP

WOD-25 MAY18

STRENGTH
3×POWER CLEAN+HANG POWER CLEAN+FRONT SQ
3×SQ CLEAN+HANG SQ CLEAN
3× HEAVY SQ CLEAN
OR
EMOM×16
1:12×DB ALT TRICEPS BENCH PRESS
2:10×PLYO PUSH UP(PLATES)
3:12×2DB HAMMER CURL
4:BIKE 40"[10"100%5"50%]
ROW 15/10 CALORIES

WOD
5 ROUNDS×3'AMRAP/1'REST
9 BURPEES OVER THE BAR
6 POWER SNATCH(50/20)
3 HSPU

WOD-24 MAY18

WOD

RUNNING FILTHY FIFTY(45'CAP)
50 BOX JUMP(24"/20")
400M RUN
50 JUMPING PULL UP
400M RUN
50 KB SWING(16/12)
400M RUN
50 WALKING LUNGE
400M RUN
50 KNEE TO ELBOW
400M RUN
50 PUSH PRESS(20/15)
400M RUN
50 GOOD MORNING(20/15)
400M RUN
50 WALL BALL(20/16)
400M RUN
50 BURPEES
400M RUN
50 DU/150 SU
400M RUN