WOD 5.13.19

A. Back Squat
1-1-1-1-1-1-1

Start at 85% of your last 1RM and build around 3% each set. Set 6 should be your last 1RM. Set 7, hopefully, a new 1RM.

B. For time:

21-15-9 reps of:

Back Squat 50% 1RM
Chest to Bar Pull Up

WOD 5.12.19

A. 8 rounds, each for time:

Every 90 seconds:

Shuttle Run 10-20-30

B. For time:

18-15-12-9-6-3

Dumbbell Hang Clean & Jerk 50/35LB
Box Jump Over 30/24″

WOD 5.11.19

A. “Barbara”

5 rounds for time:

20 Pull Up
30 Push Up
40 Sit Up
50 Air Squat

Rest 3 minutes between rounds.

WOD 5.10.19

A. Work up to a heavy
Turkish Get Up, Double
B. 2 rounds for time:

800M Run
50 Dumbbell Snatch 50/35LB

Wear a 20LB weight vest.

WOD 5.9.19

A. Hang Squat Clean
3-3-2-2-1-1-1
B. 4 rounds for itme:

50 Double Unders
10 Front Rack Lunge 70/49KG
10 Push Jerk 70/49KG

WOD 5.8.19

A. Superset

Deadlift
2-2-2-2-2

Strict Pull Up
2-2-2-2-2

B. “G.I. Jane”

For time:

100 Burpee Pull Up

Ideally the pull up bar is one foot above your reach.

Time cap 15 minutes.

WOD 5.7.19

A. Superset

Dip
3-3-3-3-3

GHD Sit Up
10-10-10-10-10

B. 5 cycles of:

As many as possible in 3 minutes:

1 Power Clean 102/70KG
3 Handstand Push Up
5 Wall Ball

Rest 1 minute between rounds.

WOD 5.6.19

A. Snatch Balance
3-3-2-2-1-1-1
B. 3 rounds for time:

400M Run
1 Rope Climb
7 Squat Snatch @ 60% 1RM
1 Rope Climb

WOD 5.5.19

A. Superset

Bulgarian Split Squat
5-5-5-5-5 Each Leg

Ring Support Leg Lift
10-10-10-10-10

B. 5 rounds for time:

20 Russian Kettlebell Swing 2/1.5P
15/10 Calorie Row

WOD 5.4.19

A. Deadlift
3-3-3-3-3
“Marco”

3 rounds for time:

21 Pull Up
15 Handstand Push Up
9 Thruster 61/43KG