WODS: May 2019

CALENDAR VIEW
Friday, May 31 2019
Arcanum
Arcanum 3 Rounds:
15 x Hang Snatch (95/65)   [115/85]
15 x Bar Facing Burpee
*8 MIN CAP*
Thursday, May 30 2019
Tehlu
Tehlu 800m Run
30 x Deadlift (185/125)   [225/155]
30 x Muscle Up
30 x Deadlift (185/125)   [225/155]
800m Run
*19 MIN CAP*
*Sub 2:1 Ring Dip for MU*
Wednesday, May 29 2019
Jason Broyles' B-Day WOD
Jason Broyles' B-Day WOD 12 MIN AMRAP:
8-6-4-2
Front Rack Lunch
1-3-5-7
HSPU      [Strict]
*15 x Burpee Box Jump Over (24/20) After Each Full Round*

*Increase Lunge Weight After Each Full Round*
M: 95/135/185/205/225
W: 65/95/125/135/155

*1 Full Round is 20 Lunges and 16 HSPU*
Tuesday, May 28 2019
Kvothe
Kvothe 30 x Squat Clean Thruster (155/105)
*7 MIN CAP*
Monday, May 27 2019
Murph
Murph 1 Mile Run
100 x Pull Up
200 x Push Up
300 x Air Squat
1 Mile Run
*Start and end with 1 mile run. Partition the pull ups, push ups, and air squats as needed. If you have a 20lb weight vest or body armor, wear it*

***9am Class Only***
***Trousdale Location Only***
Friday, May 24 2019
POD
POD 21-15-9
Thruster (95/65)
Burpee Box Jump Over (24/20)
*9 MIN CAP*

Reminder: ALL Saturday 9am classes will be at Ensworth Lower/Middle School Track!
Thursday, May 23 2019
King Bran
King Bran 40-30-20-10
Air Squat
*12 x Hang Snatch After Each Set (24/16kg)   [32/24kg]*

*10 MIN CAP*
Wednesday, May 22 2019
Lauren Melton's B-Day WOD
Lauren Melton's B-Day WOD 800m Run
60 x Deadlift (185/125)
200 x Double Under
30 x Hang Clean (135/95)
200 x Double Under
60 x Deadlift (185/125)
800m Run

*Teams of 2, Split Runs x 200m, Split Rest However*
*18 MIN CAP*
Tuesday, May 21 2019
West of Westeros
West of Westeros 50 x Wall Ball (20/14) to 10ft
2 x Devil Press (2 x 24/16kg)
50 x Box Jump (24/20)
4 x Devil Press
50 x Hand Stand Push Up
6 x Devil Press
50 x Overhead Squat (75/55)
8 x Devil Press
50 x Bar Facing Burpee
10 x Devil Press
*21 MIN CAP*
Monday, May 20 2019
And Now Our Watch Has Ended
And Now Our Watch Has Ended 6 Rounds:
3 x Clean (165/115)
6 x Front Squat
9 x Chest 2 Bar Pull Up
*13 MIN CAP*
Friday, May 17 2019
Young Griff
Young Griff E4MOM x 3
400m Run
20 x Push Jerk (135/95)
*Rest til 4:00 mark*
*12 MIN CAP*

Thursday, May 16 2019
Detective Pikachu
3 Rounds:
9 x Box Jump Over (30/24)   [40/20]
12 x Hang Snatch (24/16kg)   [32/24kg]
9 x Chest 2 Bar   [BMU]
*9 MIN CAP*
*May use hands on box jump over*
Wednesday, May 15 2019
Karen
Karen 20 MIN EMOM:
1 x Squat Clean & Split Jerk
*Post Heaviest Load*

Then

"Karen"
150 x Wall Ball (20/14)
*10 MIN CAP*

Last Done November 2017
Tuesday, May 14 2019
The Bells
The Bells 18 MIN AMRAP:
30 x Snatch (45/35)   [75/55]
30 x Toes 2 Bar
30 x Snatch (75/55)   [95/65]
30 x Bar Facing Burpee
30 x Snatch (95/65)   [135/95]
30 x Toes 2 Bar
30 x Snatch (135/95)   [165/115]
30 x Bar Facing Burpee
30 x Snatch (155/105)   [205/135]
30 x Toes 2 Bar
Monday, May 13 2019
Mad Queen
Mad Queen 5 Rounds:
21 x Hand Release Push Up   [HSPU]
15 x Pull Up   [C2B]
9 x Front Squat (135/95)   [185/125]
*15 MIN CAP*
Friday, May 10 2019
Hizdahr
Hizdahr 400m Run
50 x Pull Up
400m Run
50 x Thruster (45/35)
*10 MIN CAP*
Thursday, May 9 2019
Daario
Daario 12 MIN AMRAP:
50ft Handstand Walk
30 x AbMat Situp (PVC)
*Sub 1:00 HS Hold for HS Walk*
Wednesday, May 8 2019
Colby's B-Day WOD
Colby's B-Day WOD 3 Rounds:
10 x Front Squat (225/155)
10 x Ring Muscle Up
15 x Burpee Box Jump Over (24/20)
*Run 200m every time you break up the front squats or muscle ups*
Tuesday, May 7 2019
Power Elizabeth
Power Elizabeth 21-15-9
Power Clean (135/95)
Ring Dip
*9 MIN CAP*

Last Done 31 MAR 2015
Monday, May 6 2019
Scorpion
Scorpion 10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)   [275/185]
1-2-3-4-5-6-7-8-9-10
Handstand Push Up   [Strict]
*12 MIN CAP*
Friday, May 3 2019
MacroAir
MacroAir 12 Rounds:
3 x Snatch
6 x Bar Facing Burpee
5 x Pull Up > Chest 2 Bar > Bar Muscle Up
*Go up in weight and skill every 4 rounds*
*16 MIN CAP*
Men: 95/135/155   [135/165/185]
Women: 65/85/105   [95/115/125]
Thursday, May 2 2019
Alexis' B-Day WOD
Alexis' B-Day WOD 400m Run
30 x Deadlift (185/125)   [225/155]
40 x Wall Ball (20/14)

600m Run
20 x Deadlift (225/155)   [275/185]
30 x Wall Ball

800m Run
10 x Deadlift (255/165)   [315/205]
20 x Wall Ball

*21 MIN CAP*
Wednesday, May 1 2019
Vibranium
Vibranium 15-12-9
Squat Clean (155/105)   [185/125]
Ring Muscle Up
*Sub 2 x Ring Dip for Muscle Up*
*12 MIN CAP*

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