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…

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