WOD 5.12.20

A, 5 rounds for reps and load: 30 Seconds Power Clean 30 Seconds Rest 30 Seconds Push Jerk 30 Seconds Rest B. 10 rounds for max reps: In 1 minute: 8 Box Jump 10 Dumbbell Snatch, alternating Max Rep Burpee Rest 1 minute…

WOD 5.11.20

A. Every 90 seconds for 15 minutes: 10 V-Up 10 Stiff Leg Deadlift 10 Renegade Row B. As many rounds as possible in 15 minutes: 12 Squat 12 Push Up 12 Lunge 24 Double Under

WOD 5.10.20

A. Tabata Hollow Rock Arch Rock Single Arm Plank 8 rounds, 20 seconds work, 10 seconds rest. Perform 8 rounds of Hollow Rock, then 8 rounds of Arch Rock, then 8 rounds Single Arm Plank. Alternate arms each round of Single Arm…

WOD 5.9.20

A. 5 rounds for max reps: 30 Seconds Weighted Lunge 30 Seconds Rest 30 Seconds Strict HSPU 30 Seconds Rest B. For time: 10-20-30-20-10 reps of: Single Arm Thruster Push Up to Plank Pull Through

WOD 5.8.20

A. 5 rounds for quality: 5 Single Arm Overhead Squat. each arm 10 Single Arm Single Leg Bent Row, each side 20 V-Up B. As many rounds as possible in 10 minutes: 1 Deadlift 1 Hang Power Clean 1 Lateral Burpee Over Object 2…

WOD 5.7.20

A. Every minute for 10 minutes: ODD: 4 Turkish Get Up EVEN: 30 Arch Rock B. 5 rounds for time: 40 Double Under 14 Single Arm Push Press 14 Dumbbell Snatch, alternating

WOD 5.6.20

A. 5 rounds for quality: 10 Weighted Box Step Ups 10 Lat Pull Over 20 Sec L-Sit B. As many rounds as possible in 14 minutes: 8 Push Up 10 Abmat Sit Up 12 Jumping Squat

WOD 5.5.20

A. Tabata: Weighted Hollow Hold Weighted Arch Hold Straddle Side Plank RIght Straddle Side Plank Left 20 seconds of work, 10 seconds of rest. Rotate through each movement until you have completed 8 rounds of each. B. For…

WOD 5.4.20

A. 5 rounds for max reps: 30 Seconds Front Squat 30 Seconds Rest 30 Seconds Wall Walk Up 30 Seconds Rest B. 4 cycles for max rounds: In 3 minutes, perform: 1 Min Plank Then, AMRAP of: 2 Devils Press 10 Goblet Lunge Rest…

WOD 5.3.20

A. 5 rounds for quality: 5 Strict Handstand Push Up 10 Bent Row 15 Stiff Leg Deadlift B. As many rounds as possible in 15 minutes: 5 Clean and Jerk 10 Box Jump 15 Abmat Sit Up