Siteplicity

5 / 12 / 22 Run 1 mile then 3 rounds 20 burpee pull ups 15 deadlifts 185 / 125

5 / 11 / 22 A. 3 sets each with DB 2 press + 4 Push press 1 press + 3 Push press 2 push press + 2 push jerk B. 12 min ABS 1 min situp 1 min hollow rock 1 min plank 1 min rest

5 / 10 / 22 4 rounds Run 250m 25 wall balls run 25 20 Kettle bell snatch 53/ 35

5 / 9 / 22 A. back squat 10 – 10 – 10 ( 2 rounds ) IE : 55 – 75 – 95 – 55 – 75 -95 B. Row 4 min – 3 min – 2 min – 1 min Rest 1: 1 with partner for max meters.

5 – 6 – 22 A. 4 sets x 4 reps front rack lunges 4 sets x 6 back rack lunges B. Cash out 200 cal bike with partner

5 – 5 – 22 10 – 8 – 6 – 4 – 2- 4 – 6 – 8 – 10 Snatch 135 / 85 Burpee box jump over 24 / 20

WOD 5 – 4 – 22 3 rounds Run 400m Row 500m 60 Double unders

WOD 5 – 3 – 22 A. 5 sets on the 90 seconds : 3 power clean + 3 push jerk 5 sets on the 90 seconds : 2 power clean + 2 push jerk 5 sets on the 90 seconds : 1 power clean + 2 push jerk B. Cash out ( partner )

WOD 5 – 2 – 22 AMRAP 20 1 pull up 2 push up 3 squats 2 pull up 4 push up 6 squats 3 pull up 6 push ups 9 squats 4 pull up 8 push ups 12 squats 5 pull up 10 push up 15 squats 6 pull up 12 push up 18

4 / 29 / 22 5 rounds 21 cal row 15 american KBS 70/ 53 9 ring dips