5-24 WOD

1. Deadlift 4×6

2. Bent Over row 3×8-10

3.
12 min time cap
1,000m Row
50 Thrusters 45#/33#
30 Pull-ups

 

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5-24 WOD

1. push press 5×5

2.

3 rounds for time:
1 minute of pull ups
1 minute of hollow rocks
1 minute of burpee box jumps
1 minute of push ups
Rest 1 minute

*101 45 sec on 15 off

5-21 – 5-23 WOD

Wed

1. 4×6 BackSquats

2. Good morning 2×8
3.4 Rounds for time of:
10 Deadlifts, 115#(75#)
20 wall ball situps
sprint to yellow pole, walk back
Tue
1. Emom10
5-8 strict pullups – use band or add weight
5-8 strict dips
2. Event #1 
*With Battle buddy-
You go…I go…
.
1,000 Meter Row
100 Double Unders
1 Mile Run
100 Double Unders
1,000 Meter Row
Mon
3×3 strict pullups
1. Bench 4×6
2. Bent over row 3×10

2.

For Time:
5 Rounds of “Cindy”
20 Overhead Squats 95/65
1,000 Meter Row or Run

5-16 & 5-17 WOD

5-17

1.Strict Press 5×5

2.4 rounds for time of:

Run 200M
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
5 weighted pull-ups

Men: Use 2 45-lb. DBs for presses,
Women: Use 2 25-lb. DBs for presses

 

5-16

Emom 6

EVEN: OHS x 8, ODD: BackSquat x 8

2. 5 rounds; Timecap 20

5 backsquats, 50M farmers Carry, 400M run, 10 lateral burpees

5-7 & 5-8 WOD

Tue- Surprise wod see board

Wed

1. Front Squat 5,3,3,2,2
.2 EMOM 6
Even 3-5 Strict Handstand Push-ups
Odd 40 sec wall balls
3.
AMRAP 15:
30 Double Unders
20 Wallball situps (20/14)
15 Deadlifts 125105