WODS
Friday, May 26 2023
Clam gram

10 minute amrap:
1 x clean (225/155)
2 x bar muscle up
25' handstand walk
Thursday, May 25 2023
Bananas

5 rounds:
15/12 x cal row
10 x box jump over (24/20)
15 x wall ball (20/14) 10/9'
15/12 x cal echo bike
10 x box jump over (24/20)
15 x wall ball (20/14) 10/9'
*22 minute cap*
Wednesday, May 24 2023
Britt Hynes bday wod

"Diane"
21-15-9
deadlift (225/155)
handstand push ups
*9 min cap*
Tuesday, May 23 2023
Lily G bday wod

14 min emom
20 x cross over
10 x shoulder to overhead (2x50/35)
10 x V-up
Monday, May 22 2023
Blue cadillac

3 rounds:
400m run
15 x bar facing burpee
10 x snatch (135/95)
*16 min cap*
Friday, May 19 2023
John young’s goodbye wod

19 May wod: goodbye John young
12 minute amrap:
10 x deadlift (275/185)
100' shuttle sprint (25' increment)
30 x cross overs [15 x crossover doubles]
Thursday, May 18 2023
Fear express

18 May wod:
E90 Sec X 10 Rounds:
2x Squat CLEAN (205/145)
4 x Box Jump Over (30/24)
6x Wall Facing HSPU
*if you cannot finish under 90 sec, keep working til the round is done then pick up at next round*
Wednesday, May 17 2023
Tree stand

For time:
60 x Pull Up.
150' walking lunge (2x 50/35)
40 x chest to bar
150' front rack lunge (2x50/35)
20 x bar muscle ups
150' overhead walking lunge (2x50/35)
*25' increments*
* 15 minute CAP *
Tuesday, May 16 2023
Chicken legs

For Time:
5 Rounds:
500/400m Row
400m Run
* 20 minute CAP *
Monday, May 15 2023
Grated cheddar

10 minute amrap:
3 x snatch (155/105)
6 x bar facing burpee
9 x toes to bar