WOD 5.5.22

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A. Work up to a heavy Snatch B. 3 rounds for time: 400M Run 15 Hang Power Snatch 43/30KG 12 Burpee

WOD 5.4.22

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"Cindy" As many rounds as possible in 20 minutes: 5 Pull Up 10 Push Up 15 Squat

WOD 5.3.22

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A. Every minute for 10 minutes: 1 Macho Man Macho Man = 3 Power Clean 3 Front Squat 3 Push Jerk B. For time: 100 Box Jump Over 24/20" 100 Dumbbell Snatch, alternating 50/35LB 100/70 Calorie Row

WOD 5.2.22

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A. Superset Strict Ring Dip 5-5-5-5-5 GHD Sit Up 10-10-10-10-10 B. 8 rounds for time: 1 Rope Climb 15 Kettlebell Swings 1.5/1P 1 Rope Climb Rest 1 minute between rounds.

WOD 5.1.22

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A. Work up to a heavy 20M Tire Sled Pull B. 8 rounds for max reps: In 1 minute, perform: 100M Run 10 Deadlift 84/61KG Max Rep Pull Up Rest 1 minute between rounds.

WOD 4.30.22

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A. Work up to a heavy Squat Clean Thruster B. For time: 20 Front Squats 20 Lateral Bar Burpee 20 Push Press 20 Lateral Bar Burpee 20 Thruster Perform with a 61/43KG Barbell. Campare to July 3, 2021.

WOD 4.29.22

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A. Every minute for 6 minutes: 3 Power Snatch @ 75% B. "Nate" As many rounds as possible in 20 minutes: 2 Muscle Up 4 Handstand Push Up 8 Kettlebell Swing 2/1.5P

WOD 4.28.22

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A. Superset Back Squat 2-2-2-2-2 Skill Work Jump Rope B. For time: 200 Double Under 100 Wall Ball 20/14LB, 10/9FT 50 Toes to Bar 14 minute time cap.

WOD 4.27.22

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A. Work up to a heavy Turkish Get Up, each arm B. For time: 25/18 Calorie Row 25 Lateral Burpee Over Rower 20/14 Calorie Row 20 Lateral Burpee Over Rower 15/11 Calorie Row 15 Lateral Burpee Over Rower 10/7 Calorie Row 10…

WOD 4.26.22

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A. Superset Deadlift 2-2-2-2-2 Skill Work Handstands B. With a 15 minute clock: Run 800M Then, perform an AMRAP in remaining time: 6 Box Jump 24/20" 6 Pull Up 6 Dumbbell Snatch, alternating 50/35LB Wear a 20LB…