WOD 5.11.21

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A. Every minute for 8 minutes: 1 Squat Clean 1 Hang Squat Clean 1 Split Jerk B. As many rounds as possible in 12 minutes: 3 Bar Muscle Up 6 Front Squat 75/52KG 9 Deadlift 75/52KG

WOD 5.10.21

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A. Superset Dumbbell Bench Press 5-5-5-5-5 Straight Body Lift 3-3-3-3-3 B. As many rounds as possible in 9 minutes: 21 Box Jump Over 24/20" 15 Kettlebell Swing 1.5/1P 9 Burpee

WOD 5.9.21

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A. Split Jerk 1-1-1-1-1-1-1 B. 4 rounds for max reps:  1 Min Row for Calories 1 Min Rest 1 Min Dumbbell Snatch 50/35LB 1 Min Rest

WOD 5.8.21

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A. Every minute for 10 minutes: Strict Pull Up Choose a modification and/or a number of reps that you can sustain for all 10 minutes. B. 3 rounds for time: 400M Run 21 Dumbbell Hang Power Clean 50/35LB 12 Burpee …

WOD 5.7.21

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  A. Every minute for 8 minutes: 2 Snatch Pull @ 1 RM Snatch B. For Time: 1-2-3-4-5-6-7-8-9-10 reps of Power Snatch 43/30KG 2-4-6-8-10-12-14-16-18-20 reps of Wall Ball 20/14LB, 10/9FT

WOD 5.6.21

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A. Behind the Neck Push Press 5-5-5-5-5 B. As many rounds as possible in 15 minutes: 15/11 Calorie Row 5 Toes to Bar 10 Push Up 15/11 Calorie Row 10 Toes to Bar 20 Push up 15/11 Calorie Row 15 Toes to Bar 30 Push Up Continue…

WOD 5.5.21

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A. Establish 1 Rep Max Squat Clean B. For time: 30 Front Rack Lunge 43/30KG 800M Run 20 Front Rack Lunge 400M Run 10 Front Rack Lunge 200M Run

WOD 5.4.21

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A. Superset Strict Pull Up 3-3-3-3-3 L-Sit 5 x 20 Sec B. 5 rounds for time: 10 Handstand Push Up 15 Pull Up 10 Burpee to Target Rest 1 minute between rounds.

WOD 5.3.21

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A. Back Squat 5-5-5-5-5 B. As many rounds as possible in 12 minutes: 24 Double Under 12 Deadlift 61/43KG 24 Double Under 9 Hang Power Clean 61/43KG 24 Double Under 6 Push Jerk 61/43KG

WOD 5.2.21

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A. 5 rounds for load and quality: 100M Double Kettlebell Front Rack Carry B. For time: 100 Double Under 500M Row 800M Run 500M Row 100 Double Under Compare to August 2, 2019.