Month: May 2020

Friday, 5/29/20

WOD

For Time:
30 Burpees to Bar
20 Wall Balls (20#/14#)
30 Dumbbell Step Ups (50#/35#) (24″/20″)
20 Wall Balls (20#/14#)
30 Dumbbell Step Ups (50#/35#) (24″/20″)
20 Wall Balls (20#/14#)
30 Burpees to Bar

Thursday, 5/28/20

WOD

For Distance:
20 Minute Assault Bike

Wednesday, 5/27/20

WOD

12 Minute AMRAP:
15/12 Calorie Row
12 Handstand Push Ups 
9 Hang Power Cleans (115#/85#)

Tuesday, 5/26/20

WOD

For Time:
20-15-10
Deadlifts (185#/135#)
100-75-50
Double Unders

Monday, 5/25/20

WOD

“Murph”
1 Mile Run 
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run 

Friday, 5/22/20

WOD

9 Minute AMRAP:
3 Power Cleans (155#/105#)
12 Toes to Bar
6 Power Cleans (155#/105#)
12 Toes to Bar 
9 Power Cleans (155#/105#)
12 Toes to Bar 
*Continue adding 3 Power Cleans

Thursday, 5/21/20

WOD

For Time:
5k Row

Wednesday, 5/20/20

WOD

4 Rounds:
25 Wall Balls (20#/14#)
25 Push Ups
50’ Dumbbell Overhead Walking Lunge (50#/35#)

Tuesday, 5/19/20

WOD

12 Minute AMRAP:
60/48 Calorie Bike Cash In
In Remaining Time AMRAP of:
30 Kettlebell Swings (53#/35#)
60 Double Unders

Monday, 5/18/20

WOD

For Time:
10-8-6-4-2-4-6-8-10
Front Squats (135#/95#)
Pull Ups