WOD-8 MAY18

STRENGTH
1RM BACK SQUAT
OR
EMOM×16
1:12×2KB RACK DROP LUNGE(6 PER SIDE)
2:10-5 STRICT CHIN UP
3:12×ONE KB ROW(6 PER SIDE)
4:40"BIKE[10"100% 5"50%]

WOD(25' CAP)

10 FRONT SQ(60/35)
20 PULL UP
30 KB SWING(24/16)
40 SIT UP
25 BURPEES
800M RUN
25 BURPEES
40 PUSH UP
30 DB PUSH PRESS(20/12,5)
20 TOES TO BAR
10 FRONT SQ(60/35)

WOD-7 MAY18

STRENGTH
1RM SHOULDER PRESS
OR
EMOM×16
1:10×2KB SHOULDER PRESS
2:10-5 STRICT PULL UP
3:10×ONE KB FRONT RACK SQ(5 PER SIDE)
4:40" BIKE[10"100%5"50%]

WOD
8'AMRAP
5 SHOULDER TO OVER HEAD(50/35)
10 SANDBAG SDHP(25/15)
15 BOX JUMP(30"/24")
20 DU/60 SU
2' REST
7'AMRAP
5 POWER SNATCH(50/35)
10 WALL BALL(20/16)
15 BOX JUMP OVER(24"/20")
20 DU/60 SU
2' REST
6'AMRAP
5 SQ CLEAN(50/35)
10 SANDBAG OH ALT LUNGES(25/15)
15 BOX JUMP(24"/20")
20 DU/60 SU

WOD-4 MAY18

EMOM×16
1:2KB OVER HEAD ALT LUNGE×12
2:12×PENDLAY BAR ROW
3:ONE KB HANG MUSCLE CLEAN & STRICT PRESS×10(5/5)
4:BIKE 40"[10"100% 5"50%]

WOD
5'AMRAP
9 WALL BALL(20/16)
6 PUSH UP
3 POWER SNATCH(60/35)
1'REST
5'AMRAP
9 KB SWING(32/20)
6 AIR SQ
3 POWER CLEAN(60/35)
1' REST
5' AMRAP
9 2DB HANG P.SNATCH(15/10)
6 SIT UP
3 PUSH JERK(60/35)
1' REST
2' MAX BURPEES OVER BAR

WOD-3 MAY18


WOD
6'
500M RUN
THEN,AMRAP OF:
15/10 CAL BIKE
10 SANDBAG POWER CLEAN(25/15)
5 HSPU
2'REST
6'
500M RUN
THEN,AMRAP OF:
15 BOX JUMP(24"/20")
10 SANDBAG P.SNATCH(25/15)
5 BAR MU
2'REST
6'
500M RUN
THEN,AMRAP OF:
15/12 CAL ROW
10 SANDBAG HANG SQ CLEAN(25/15)
5 TOES TO BAR
2'REST
6'
500M RUN
THEN,AMRAP OF:
15 BURPEES
10 SANDBAG SDHP(25/15)
5 RING DIP/10 BOX DIP
2'REST
6'
500M RUN
THEN,AMRAP OF:
15 BURPEES OVER SANDBAG
10 SANDBAG THRUSTER(25/15)
5 PULL UP
2' REST
6'
500M RUN
THEN,AMRAP OF:
50 DU/100 SU
10 SANDBAG OHS
5 C2B

WOD-30 ABR18

EMOM×16'
1:5×2KB SQ+2 ALT KB FRONT RACK LUNGE
2:10×BARBELL SIT UP+5 HOLLOW ROCK
3:10×2KB ALT STRICT PRESS
4:BIKE 40"[10"100% 5"50%]

3' REST

WOD
7'AMRAP
10 DL(60/35)
5 T2B
10 P CLEAN(60/35)
5 BOX JUMP OVER(24"/20")
2'REST
7'AMRAP
100M RUN
5 FRONT SQ(50/30)
10 PULL UP
5 PUSH JERK(50/30)
2'REST
7'AMRAP
10 WALL BALL(20/16)
5 POWER SNATCH(43/25)
10 PUSH UP
5 SDHP(43/25)