WODS: May 2022

31 May wod:
12 minute amrap
5 x clean (135/95)
10 x toes to bar
15 x wall ball (20/14)

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*

12 MAY Wod:
For Time:
60/48 xCAL Row
50 × WALL Ball (20/14) 10/9'
30 x CLEAN (115/85)
50 x Wall Ball
60/48 x CAL Row
*l6 minute CAP*

11 May wod:
12 MINUTE AMRAP
9 x thruster (95/65)
30 x double under
9 x toes to bar 

10 MAY Wod:
3 Rounds:
400 m Run
20x Burpee Box Jump OVER (24/20")
10x Bar Muscle Up
*18 minute Cap*

6 MAY WOD:
3 Rounds:
1-2-3-4-5
Snatch (135/95)
Ring Muscle Up
*12 minute Cap *

•5 MAY Wod: "CINCO DE MAYO"
5 ROUNDS:
15 × DEADLIFT (225/155)
15 X Pull Up
60 x Double under
*Rest 1:00 between rounds*
*shoot for sub 2:00 rounds the whole time*

*15 minute cap*

2 rounds:
34/24 * Rogue One Calorie Row
20 X Bantha burpee
30 × DEATH STAR DB snatch (50/35) [70/53]
20/16 × ANAKIN Assault Bike calories
30 x Wookiee wall ball (20/14) /0/9°
20x Rey Ring Dips
30 × Emperor Palpatine Pistols
20 X BOBA FETT BAR Muscle Up
* 2x Rebel Rope Climbs every 5 minutes*
22 MINUTE CAP*
Who will PREVAIL?
THE LIGHT OR ThE Dark?
CHOOSE Your SIDE!

3 MAY Wod:
EMOM X 15 minutes
3x Thruster

THEN:

4 Rounds:
12 × Thruster (95/65)
15x Toes to bar
*9 min  cap*

2 May wod:

Alexis bday wod

20 minute amrap:

400m run
20 x box jump (30/24”)
10 x clean
Men: 95/135/185/225/275/315
Women: 65/95/125/155/185/205

Weight goes up each round.