WODS: May 2020

3 Rounds:
21 x Deadlift (225/155)
400m Run
*12 MIN CAP*

60 x Toes 2 Bar
50 x Front Squat (95/65)
40 x Burpee
*10 MIN CAP*

10 MIN AMRAP:
50 x Double Under
6 x Power Clean (115/75)

Wod:
12 minute amrap
10 x step up (50/35)
15 x kB swing (50/35)

Skill:
5 x 5 seated good morning (4sec eccentric)

Endurance:
8 mile run

Wod:
21-15-9
Thruster (95/65)
V-up
*run 200m every 2 minutes
*starts woth*

Skill:
5 x 5 dip (3sec pause)

Ugiger
3 rounds
50 x wall ball 10’ target
150 x double under

Wod
10 minute amrap
12 x hang snatch (50/35)
9 x goblet squat (50/35)

Skill:
5 x 5 overhead split squat
(4sec eccentric)

Interval
Every 3:00 for 5 rounds
Clapping push-ups to failure (min 10)
1 min double unders (singles)

Happy star wars day!!
“May the 4th be with you”

3 rounds for time:
21 x Darth Vader deadlifts (135/95)
21 x Chewbacca chest to bar pull ups
15 x Han Solo hang cleans (135/95)
15 x Luke Skywalker handstand push-ups
9 x Princess Leia push jerks (135/95)
9 x boba fett burpee box jumps (40/30)

Skill:
5 x 5 seated press (3sec pause)

Ugiger
8 rounds
20 x jumping air squat
20 x jumping lunge
10 x burpee

"Tyler”
5 rounds for time:
7 x muscle up
21 x sumo deadlift high pull (95/65)

US 1LT Tyler E. Parten, 24, of AR, died Sept. 10, 2009 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire.

Wod:
1-2-3-4-5-6-7-8-9-10
Single arm thruster (50/35)
*complete reps on each arm, 1R,1L,2R,2L etc...
*10 x V-up after each set*

Skil:
5x5 single arm overhead squat (4sec eccentric)

Endurance
6 rounds
100m (sprint)
200m (recovery)
400m (fast)
*rest 3 min*

Devin’s Bday Wod!
“Mary”
20 minute amrap
5 x handstand push up
10 x pistol
15 x pull up

Skill:
5 x 5 seated good morning (3sec pause)

Ugiger:
6 rounds
15 x wall ball
10 x power clean (135/95)
15 x wall ball
*unbroken on wall balls and touch n go on clean*