WODS: May 2023
31 May wod:5 rounds:
8 x wall walk
250' shuttle sprint (25' increment)
12 minute cap
30 May wod:for time:
10-9-8-7-6-5-4-4-2-1
clean and jerk (135/95)
bar facing burpee
*10 minute cap*
26 May wod:10 minute amrap:
1 x clean (225/155)
2 x bar muscle up
25' handstand walk
25 May wod: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*
Britt Hynes bday wod:"Diane"
21-15-9
deadlift (225/155)
handstand push ups
*9 min cap*
Lilys bday wod:14 min emom
20 x cross over
10 x shoulder to overhead (2x50/35)
10 x V-up
22 May wod:3 rounds:
400m run
15 x bar facing burpee
10 x snatch (135/95)
*16 min cap*
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]
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*
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 *
16 May wod:For Time:
5 Rounds:
500/400m Row
400m Run
* 20 minute CAP *
15 May wod:10 minute amrap:
3 x snatch (155/105)
6 x bar facing burpee
9 x toes to bar
12 May wod: Matt McConnell bday wod!E3 minute x 6 rounds
2:00 to do:
15/12 x cal echo bike
max reps clean (205/145)
1:00 rest
*score is total reps of clean completed*
11 May wod:30-20-10
shoulder to overhead (2x50/35)
Toes to bar
*10 minute cap*
10 may Wod:
5 ROUNDS:
15x DEADLIFT (185/125)
40 X Cross OVER
9 x Wall facing HSPU
*12 minute cap*
9 may Wod;
15-12-9
Bar Muscle Up
Clean and jerk (135/95)
*9 minute CAP *
8 May wod: Sullys bday wodfor time:
1000m row
50 x burpee
100 x wall ball (20/14)
50 x burpee
1000m row
*19 minute cap*
5 May wod:3 Rounds:
15x Front Squat
15 x Shuttle Sprint (50' = 1 rep)
15 x Burpee pull up
* 13 minute CAP
May the 4th be with you!2 rounds:
30/24 * Rogue One Calorie Row
20 X Bantha burpee
30 × DEATH STAR DB snatch (50/35) [70/53]
20/16 × echo base 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
*15 x Han Solo handstand push ups every 5 minutes*
22 MINUTE CAP*
3 May wod:
21-18-15-12-9-6-3
Push press (95/65)
V-up
*30 x cross over after each set*
10 minute cap
2 May wod: Alexis bday wod!3 minutes on 1 minute off for 3 rounds
20 x deadlift (225/155)
30 x wall ball (20/14)
amrap box step over (2x50/35) (24/20") with time remaining
1 May wod:5 rounds:
30/24 x cal echo bike
20 x bar facing burpee
10 x clean and jerk (115/85)
*20 minute cap*
