5-31 to 6-2 WOD

6-2 No am wod Join us for our annual StarLight WOD in house comp. All members. BBQ/Potluck/toast post workout. Music/dance fun!
6-1 WOD
1. 5×5 BackSquat
2. 3×8 BentOver row
3. Emom15
1. 40 sec clean
2. 40 sec wall ball situp
3. 40 sec boxjump
4. 40 sec KBS
5.40 sec HSPU
5-31
1.EMOM 10
Even: Strict Press x 5
Odd: 40 sec Superman

2.Amrap 12

Burpee Deadlift

20 TTB

30 DU

5-30 wod

Wed

1. BackSquat 5×5
2. Good Mornings 2×10
3. AMRAP12
5 (each side) DB Renegade rows
6 (each side) DB snatches
200 m run

5-28 wod

Today we come together not just for a workout but in honor of those who have served and serve.
 
For time: Run, 1 mile 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mile In, rx add 20lb weight vest. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed …
Mod options on board
2 heats:
10:45 & 11:30

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