WODS

For time:
3-6-9-6-3

Bar muscle up

Squat snatch (95/65)

10 min cap

Jason Broyles B-DAY Wod
18 MINUTE AMRAP:
1 × 250/200M Row
9 x KB SWING 32/24 kg
8 x Box Get OVER (48/40")
5 × BURPEE PULL UP
* E6MOM 37 × AIR SQUAT
* STARTS W AlR SQUAT ?

25 MAY Wod:
20 MIN EMOM
MIN 1 : 3 × DEADLIFT
MIN2: 3 x HSPU [strict/deficit]
* Post load used throughout*

24 MAY WOD:
''KELLY"
5 Rounds
400m Run
30x Box Jump (24/20)
30 × Wall Ball (20/14) 10/9
*30 minute CAP *

23 May wod:
21-18-15-12-9-6-3
Toes to bar
Front squat (95/65)
30 x double under after each set
*13 minute cap*

19 MAY Wod:
12 MINUTE AMRAP:
9 × DEADLIFT (225/155)
9 × BURPEE Box Jump Over (24/20")
9x Toes to Bar

18 MAY Wod
FOR TiME:
120 × DOUBLE UNDER
80X WALL BALL
60x Pull Up
60 × Double under
40 * Wall Ball
30 × Pull Up
14 MINUTE CAP *

17 MAY WOD:
20 MINUTE EMOM
MINUTE 1: 3x Hang clean
MNUTE 2: 3x Ring Muscle Up
* Post WEIGHT USED THROUGHOUT *

16 MAY WOD:
3 Rounds For Time:
400 m Run
10x Bar facing Burpee
15 x shoulder to overhead
10 × Bar facing burpee
500/450m row
*17 minute cap*

13 MAY WoD:
EMOM 20
MIN 1 : 3 x snatch
MIN 2 : 6 x handstand push up [strict]

*post load used*

*use same weight across*