WOD 5.19.20

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A. For quality: 60-90-60 second hold: Plank Supine Straight Leg Bridge Wall Sit Rotate through each movement. Rest 15 seconds between movements. B. For time: 21-15-9 reps of: Power Clean After each set, perform…

WOD 5.18.20

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A. 5 rounds for load and reps: 1 Minute Weighted Box Step Up 30 Seconds Rest 1 Minute Turkish Get Up 30 Seconds Rest B. As many rounds as possible in 15 minutes: 3 HSPU 5 Box Jump 10 Abmat Sit Up

WOD 5.17.20

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A. 5 rounds for quality: 5 Single Arm Sots Press, each arm 10 Single Arm, Single Leg Bent Row 30 L-Sit Flutter Kick B. 7 rounds for time: 14 Dumbbell Deadlift 10 Renegade Row with Push Up

WOD 5.16.20

A. 5 rounds for reps and load: 30 Seconds Thruster 30 Seconds Rest 30 Seconds Weighted Sit Up 30 Seconds Rest B. As many rounds as possible in 15 minutes: 20 Dumbbell Snatch, alternating 10 Lateral Burpee Over Dumbbell 20…

WOD 5.15.20

A. 5 rounds for quality: 10 Lat Pullover 10 Single Leg Romanian Deadlift, each leg 10 Plank Pull Through, each arm B. 5 rounds for max reps: 1 Minute Box Jump 1 Minute Sumo Deadlift High Pull 1 Minute Rest

WOD 5.14.20

A. Tabata Hollow Rock Arch Rock Handstand Hold Weighted Wall Sit 20 seconds of work, 10 seconds of rest. Perform 2 cycles of 4 rounds of each movement. B. 10 rounds for time: 5 Hang Squat Clean 5 HSPU 30 Double Under 15…

WOD 5.13.20

A. 5 rounds for quality: 10 Pistol 15 Good Morning 20 Sec L-sit B. 4 cycles: In 3 minutes, perform an AMRAP of: 2 Devils Press 4 Renegade Row 6 Deadlift Rest 1 minute between cycles.

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…