WOD-23 MAY18

STRENGTH
3×POWER SNATCH+HANG POWER SNATCH+OHSQ
3×SQ SNATCH+HANG SQ SNATCH
3×HEAVY SQ SNATCH
OR
EMOM×16
1:10×OH CROSSBODY STEP UP(5/5)
2:10-5 STRICT RING DIP
3:10×HALF KNEELING LANDMINE PRESS(5/5)
4:BIKE 40"[10"100%5"50%]
ROW 15/10 CALORIES

WOD
6'AMRAP
20 WALL BALL(20/16)
10 DL(80/40)
2'REST
6'AMRAP
(12/8) CAL BIKE/(15/10)CAL ROW
10 PUSH JERK(60/30)
2'REST
6'AMRAP
20 SANDBAG P CLEAN(25/15)
10 FRONT SQ(43/25)
2'REST
TABATA FOR MAX REPS
SIT UP
HAND RELEASE PUSH UP

WOD-22 MAY18

EMOM×20
1:10×2KB ALT REVERSE LUNGES
2:40" PLANK HOLD
3:10×2KB ALT STRICT PRESS
4:12×2KB GORILLA ROW
5:BIKE 40"[10"100%5"50%]
ROW 15/12 CALORIES

WOD 20'AMRAP
10 PUSH PRESS(50/30)
10 KB SWING(24/16)
10 BOX JUMP(24"/20")
30 DU/90 SU
10 BURPEES
5 BAR MU/10 PULL UP
5 PULL UP
10 PUSH UP
15 AIR SQUAT

WOD-21 MAY18

STRENGTH
BENCH PRESS
5×75% 5×75% 4×80% 3×85% 3×85% 2×90%
OR
EMOM×16
1:10×2KB SQ
2:10-5 STRICT PULL UP
3:10×1DB STRICT PRESS(5/5)
4:BIKE 40"[10"100% 5"50%]
ROW CAL 15/12

WOD
5' AMRAP
7 C2B PULL UP
5 PUSH UP
3 HANG POWER CLEAN(60/35)
100M RUN
2'REST
5'AMRAP
7 T2B
5 SIT UP
3 HANG SQ CLEAN(60/35)
5 BURPEE BOX JUMP OVER(24"/20")
2'REST
5'AMRAP
7 PULL UP
5 AIR SQUAT
3 HANG POWER CLEAN(60/35)
25 DU/50 SU
2'REST
5'AMRAP
7 CHIN UP
5 HANDSTAND HOLD
3 HANG SQ CLEAN(60/35)
100M RUN

WOD-18 MAY18

EMOM×16
1:10×BARBELL CURL BICEPS&PRESS
2:15×WEIGTHED HOLLOW ROCK
3:10×KB HANG P.CLEAN×REVERSE LUNGE(5/5)
4:BIKE 40"[10"100%5"50%]
ROW 16/12 CAL

WOD
15-12-9-6-3(8'CAP)
POWER CLEAN(60/35)
BURPEE OVER BAR
3'REST
3-6-9-12-15(7'CAP)
PUSH JERK(50/30)
PULL UP
2' REST
15-12-9-6-3(6'CAP)
SDHP(43/25)
T2B

WOD-17 MAY18

WOD

 8 ROUNDS 4'AMRAP/90"REST
1.400M RUN THEN:
MAX 1DB ALT P SNATCH(25/15)
2.400M RUN THEN:
MAX DU(SU÷3)
3.400M RUN THEN:
MAX CAL BIKE
4.400M RUN THEN:
MAX KB SWING(24/16)
5.400M RUN THEN:
MAX CAL ROW
6.400M RUN THEN:
MAX BOX JUMP(24"/20")
7.400M RUN THEN:
MAX SANDBAG THRUSTER(25/15)
8.400M RUN THEN:
MAX 1DB ALT C&J(25/15)