WOD 5.19.2025

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A. For Load and Technique 3-Position Pause Snatch Pull 2-2-2-2-2 Then... High Hang Snatch 3-3-3-3-3 B. For Rounds and Reps 15:00 AMRAP 100M Single Arm Dumbbell Suitcase Carry 50/35# 20 Calorie Any Machine 30 Alternating…

WOD 5.18.2025

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A. For Load On A 20:00 Clock, Establish A... 1RM Strict Press B. For Rounds and Reps 12:00 AMRAP 5 Burpee-to-Target, 6" 10 Wall Ball 20/14#, 10/9' 15 Russian Kettlebell Swing 2/1.5P  

WOD 5.17.2025

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For Time 3 Rounds 800M Run 20 Pull-up 60 Air Squat  

WOD 5.16.2025

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A. For Load Snatch Complex 1-1-1-1-1 Snatch Complex = 1 Snatch Deadlift To Mid-thigh 2 Hang Snatch Pull 3 Hang Power Snatch B. For TIme 10 Rounds 3 Hang Power Snatch 61/43 30 Running Single Under …

WOD 5.15.2025

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A. For Time 5 Rounds 500/450M Row 20 Push-up – Rest As Needed Between Efforts B. For Load and Quality 3 Rounds 100M Farmer Carry 1:00 Sandbag Bearhug Hold – Use Pair Of Dumbbells Or Kettlebells, Or Axle Bars…

WOD 5.14.2025

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A. For Rounds and Reps 9:00 AMRAP 3 Thruster 75/50 3 Ring Muscle-up 3 Lateral Burpee-over-Barbell B. For Quality, Skill, and Max Reps 5 Rounds 5 Handstand Push-up Negatives 5 Single Arm Dumbbell Seated Strict Press :30…

WOD 5.13.2025

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A. For Load On A 20:00 Clock, Establish A... 1RM Clean and Jerk B. For Time 8 Rounds 5 Box Jump 30/24" 3 Power Clean 84/56  

WOD 5.12.2025

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A. For Load Strict Press 10-8-8-6-6 B. For Max Reps 3 x 4:00 Rounds 15/12 Calorie Row 10 Toes-to-Bar Max Rep Kettlebell Swing In Remaining Time 1.5/1P 1:00 Rest Between Rounds  

WOD 5.11.2025

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A. For Load Strict Press 10-8-8-6-6 B. For Max Reps 3 x 4:00 Rounds 15/12 Calorie Row 10 Toes-to-Bar Max Rep Kettlebell Swing In Remaing Time 1.5/1P 1:00 Rest Between Rounds  

WOD 5.10.2025

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B. For Time 3 Rounds 21 Bar Facing Burpee 15 Deadlift 102/70 90 Double Under B. For Quality 3 Rounds 50 Flutter Kicks 15 Sit-up