Happy May!!

WOD:

5 min AMRAP

Buy-In:100 Double-Unders(200 SU’s)

12 Power Cleans (115/80)(75/55)

4 Burpee Box Jump Overs

rest 5 mins

5 min AMRAP

Buy-In: 100 Double-Unders

8 Power Cleans (135/95)(95/65)

4 Burpee Box Jump Overs

rest 5 mins

5 min AMRAP

Buy-In: 100 Double-Unders

4 Power Cleans (155/105)(115/75)

4 Burpee Box Jump Overs

WOD:

3 Rounds

3:00 min Row

2:00 min Bike

1:00 min Burpees

3:00 min rest

*score is total of all rounds, calories + reps*

WOD:

A. “Fran”

21 – 15 – 9

Thrusters (95/65)(75/55)

Pull-Ups

*7 min time cap*

B. 10 mins of either Recovery work

or

3 rounds

30 Tuck Crunches

15 Banded Supermans

30 Scissor Kicks

7 ATYT’s (yellow/purple)

WOD:

Option 1:

A. Overhead Squat

Build to a heavy set of 2

B. For Time

45/30 Calorie Bike

27 Chest2Bar Pull-Ups (regular pull-ups)

21 Power Snatches (115/80)(75/55)

15 Overhead Squats

9 Squat Snatches

Option 2:

45/30 Calorie Bike

30 Hang Power Snatches (45/25)

15 Pull-Ups

30 Overhead Squats (45/35)

15 Pull-Ups

100 Banded Ski Erg

30 Barbell OH Reverse Lunges (45/35)

15 Floor2Bar Touches

30 Hang Clean and Presses (45/35)

15 Floor2Bar Touches

WOD:

Teams of 2

8 Rounds (4 rounds each)

400m Row

200m Sandbag Run (50/35)

*switch after full round*

*sub 16/12 Calorie Bike for run*

WOD:

Option 1: last done 5/25/18

A. Hang Squat Clean

Build to a heavy single

B. 8 min AMRAP

3 Hang Squat Clean (95/65)

3 Toes2Bar

6 Hang Squat Cleans

6 Toes2Bar

9 Hang Squat Cleans

9 Toes2Bar

*keep adding 3 reps every round*

Option 2:

10 Rounds

10 Thrusters (45/35)

5 Toes2Bar

10 Mountain Climbers

5 Push-Ups

WOD:

5 min AMRAP

Buy-in: 600m Run

12 Deadlifts (185/135)

12 Lateral Burpees

rest 5 mins

5 min AMRAP

Buy-in: 400m Run

9 Deadlifts (225/155)

9 Lateral Burpees

rest 5 mins

5 min AMRAP

Buy-in: 200m Run

6 Deadlifts (275/185)

6 Lateral Burpees

WOD:

16 min AMRAP

30 Double-Unders

15 Wallballs (20/14)

30 Double-Unders

15 KB Swings (53/35)

WOD:

21-15-9

Burpee

Toes2bar

400m run

WOD:

10 power cleans (155/105)(105/75)
50 air squats
10 front squats
50 air squats
10 push jerks
50 air squats
10 clusters (squat clean + thruster)