WOD 5.25.24

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For Time Partner Workout 60 Synchronized Sit-up 120/80 Calorie 60 Toes-to-Bar 80/56 Calorie 60 Synchronized Knee-to-Elbow 60/42 Calorie – Use any machine for calories.  

WOD 5.24.24

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A. For Total Rounds 10 Minute ARMAP 2-4-6-8-10 Reps Of... Box jump-overs 24/20" 100 Ft. Dumbbell Farmers Carry 70/50# – Use two DB or KBs – Step down from the box. B. For Load Bench Press 1-1-1-1-1-1-1 …

WOD 5.23.24

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A. For Load E2MOM x 7 Minutes Weighted Pull-up 3-2-2-2-2-1-1 B. For Time 5 Rounds 8 Handstand Push-up 8 Alternating Front Rack Lunge 52/34kg 8 Push Press 52/34kg 400M Run  

WOD 5.22.24

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A. For Load E2MOM x 10 Minutes 1 Power Snatch + Overhead Squat B. For Time 10 Rounds 4 Deadlift 3 Hang Power Snatch 2 Overhead Squat Perform With A 70/47kg Barbell 10 Minute Time Cap  

WOD 5.21.24

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A. For Load Split Jerk 5-5-4-4-4-4-4-3-3-3 B. For Time 5 Rounds 750/600M Row 2 MInute Rest Between Rounds Score Is Slowest Round  

WOD 5.20.24

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A. For Quality 3 Rounds 5 Skin-the-Cat :30 Plank Hold (on hands) 5 Strict Ring Dip :30 plank hold (on forearms) – Rest 2:00-3:00 between sets. B. EMOM x 12 Minutes Odd Minutes: 5 Front Squat Even Minutes: 5 M…

WOD 5.19.24

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A. For Time Partner Workout 2 Rounds 50 KB swings 2P/1.5P 50 Shuttle Run – One partner works at a time; switch as needed. – 1 shuttle run = 25 ft down/25 ft back B. For Load Bench Press 3-3-3-3-3+ …

WOD 5.18.24

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"Havana" 25 Minute AMRAP 150 Double Under 50 Push-up 15 Power Clean 84/56  

WOD 5.17.24

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A. For Max Rounds 10 Minute AMRAP 30 Sit-up 15/10 Calorie Row B. For Time 200M Run Rest 1:00 400M Run Rest 2:00 800M Run Rest 3:00 1,600M Run  

WOD 5.16.24

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A. For Time 27-21-15-9 Reps Of Dumbbell Thruster 35/20# Pull-up B. For Load Split Jerk 5-5-5-4-4-4-4-4