May 2022

Wednesday June 1st , 2022 A. Press 5 x 6 B. Push Press 5 x 3 C. Amrap 14 partner wod wall walk : 1 – 2 – 3 – 4 – 5 – etc 50 ft lunge after each set. Rotate 1 : 1 with partner. partner a : 1 wall walk then 50 […]

Tuesday May 31st , 2022 8 x 2 min Rounds with 2 min rest Buy in each round : 12 American Kettlebell swings 70/ 53 8 Box jumps 30 / 24 Max cals machine post total cals.

Monday May 30th, 2022 Holiday Schedule : 830 class only. This WOD will be ran a little different. There will be a warm up on the board , scales and suggestions for movement modifications – all posted on the whiteboard. The clock will be running and you can start whenever you want. Everyone is welcome!

5 – 27 – 22 A. Deadlift wave 7 – 5 – 3 – 7 – 5 – 3 – 7 – 5- 3 B. Tabata ( lowest round is score ) air squat push up cal row

5 – 26 – 22 5 rounds 100m run x 2 1 rope climb 100m run x 2 20 double unders

5 – 25 – 22 amrap 15 3 – 6 – 9 – 12 – etc sumo deadlift high pull box jump push press 95/65

5 – 24 – 22 A. Back squat 8 x 3 build for 4 sets , sets 5 – 8 do same weight across. B. Amrap 10 15 toes to bar 25 ‘ hsw

5-23-22 10 rounds or 30 minutes cap 250m row 10 burpees over rower rest 1 : 1 with partner.

5 – 20 – 22 AMRAP 15 45 DUBS RUN 250 15 PULL UPS

5 – 19 – 22 A. Deadlift 5 -5 -5 across B. Deadlift 2 – 2- 2- 2 building C. amrap 12 or 3 rounds partner share reps 50 DB Deadlift 40 DB Hang power clean 30 DB squats