WODS: May 2023

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 wod
for 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*