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Thursday May 23 , 2019 For time 3 Rounds 15 Push press 115 / 75 15 toes to bar Run 800m 3 Rounds 10 Push Jerks 155 / 105 10 Toes to bar

WOD May 22 , 2019 A. Practice turkish getups B. 6 Sets of the complex 1 Power clean 1 hang Squat clean 1 Front Squat 2 Split Jerks C. 50 – 40 – 30 – 20 – 10 situps 10 m handstand walk or 20m bear crawl

WOD Tuesday May 21 , 2019 5 Rounds 21 calorie row 15 Push Ups 9 Deadlifts 225 / 155

WOD Monday May 20 th , 2019 AMRAP 13 3 Thrusters 135 / 95 6 CTB Pull Ups 9 Box Jump over 30 / 24

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