WOD 5.12.19

A. 8 rounds, each for time: Every 90 seconds: Shuttle Run 10-20-30 B. For time: 18-15-12-9-6-3 Dumbbell Hang Clean & Jerk 50/35LB Box Jump Over 30/24"

WOD 5.11.19

A. "Barbara" 5 rounds for time: 20 Pull Up 30 Push Up 40 Sit Up 50 Air Squat Rest 3 minutes between rounds.

WOD 5.10.19

A. Work up to a heavy Turkish Get Up, Double B. 2 rounds for time: 800M Run 50 Dumbbell Snatch 50/35LB Wear a 20LB weight vest.

WOD 5.9.19

A. Hang Squat Clean 3-3-2-2-1-1-1 B. 4 rounds for itme: 50 Double Unders 10 Front Rack Lunge 70/49KG 10 Push Jerk 70/49KG

WOD 5.8.19

A. Superset Deadlift 2-2-2-2-2 Strict Pull Up 2-2-2-2-2 B. "G.I. Jane" For time: 100 Burpee Pull Up Ideally the pull up bar is one foot above your reach. Time cap 15 minutes.

WOD 5.7.19

A. Superset Dip 3-3-3-3-3 GHD Sit Up 10-10-10-10-10 B. 5 cycles of: As many as possible in 3 minutes: 1 Power Clean 102/70KG 3 Handstand Push Up 5 Wall Ball Rest 1 minute between rounds.

WOD 5.6.19

A. Snatch Balance 3-3-2-2-1-1-1 B. 3 rounds for time: 400M Run 1 Rope Climb 7 Squat Snatch @ 60% 1RM 1 Rope Climb

WOD 5.5.19

A. Superset Bulgarian Split Squat 5-5-5-5-5 Each Leg Ring Support Leg Lift 10-10-10-10-10 B. 5 rounds for time: 20 Russian Kettlebell Swing 2/1.5P 15/10 Calorie Row

WOD 5.4.19

A. Deadlift 3-3-3-3-3 "Marco" 3 rounds for time: 21 Pull Up 15 Handstand Push Up 9 Thruster 61/43KG

WOD 5.3.19

A. Superset Overhead Squat 3-3-3-3-3 Skill Work Jump Rope B. For time: 50 Box Jump 30/24" 800M Run 150 Double Under Compare to June 19, 2018