May 2019

May 17 th , 2019 7 x 2 min rounds, rest 1 min between rounds Run 250m then max reps 1 . Wall Balls 2. Box Jumps 3 . Toes to bar 4 . HSPU 5. Dips 6 Kettle Bell swings 7 . burpees 🙂

WOD May 16th , 2019 0:00 – 10:00 3 rounds 10 OHS 135 / 95 20 calorie row Rest till 10:00 min mark At 10:00 – 20:00 3 rounds 10 power snatch 135 / 95 35 situps IF you finish before the 20 min mark, max reps ring muscle ups scale with pull ups

WOD MAY 15th , 2019 A. strict press 4 – 3 – 2 -1 – 1 -1 B. SPlit jerk 4 – 3 – 2 – 1 – 1 -1 C. max unbroken double unders 5 rounds

WOD May 14th , 2019 A. find your 1 RM bench in 10 min B. ” go ham “ 5 ROUNDS 2 min AMRAP 15 / 12 calorie bike max reps burpee pull ups rest 2 min

WOD May 13th, 2019 6 Rounds 24 walking lunges 24 push ups 24 air squats 400m run Scale accordingly.

May 10 th 2019 10 Rounds 100m run 8 thrusters 95 / 65 8 power cleans 95/ 65 1 Legless rope climb

May 9th 2019 80 situps 40 DB snatch 20 pistol 10 bar muscle up / 20 pull ups 800m run 10 bar muscle up / 20 pull ups 20 pistols 40 db snatch 80 situps

WOD May 8th , 2019 A. 4 Sets 2 strict press + 4 Push press B. 5 x 3 Front Squat ( 2 sec pause in the bottom ) C. Row 500m rest 1 : 1 3 sets each

WOD May 7 th , 2019 AMRAP 12 1 Squat Snatch 155 / 105 3 Clean and Jerk 155 / 105 30 DUBS

WOD May 6 2019 3 Rounds 400m Run 21 OHS 75 / 55 15 Toes to bar 9 DB Burpee