May 2022

Power Clean Cluster EMOM x 6min ODD Min = 1 Hang Power Clean to 1 Power Clean EVEN Min = Rest / Add Weight **Build up each set EMOM X 6minODD Min = 1 Power Clean EVEN Min = Rest / Add Weight **Build up each set “POWER ELIZABETH” 21 – 15 – 9 Reps […]

HERO WOD “WALSH”4 Rounds For Time: (40min cap) 22 Burpee Pull-ups MRX 22 Ring Rows & 22 Burpees 22 Back Squats 185/125lbs MRX 115/75Run 200m with a 45/35lb plate Overhead MRX 25/15 *compare to 23 May 21; 30 Nov 20* U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, GA, assigned to the 2nd Battalion,

Deadlifts & Rope Climbs Build-up E2MOM 5 Deadlifts – 1 to 3 Rope Climbs 5 Deadlifts – 1 to 3 Rope Climbs 5 Deadlifts – 1 to 3 Rope Climbs 5 Deadlifts – 1 to 3 Rope Climbs 5 Rounds For Time: (15min cap total)5 Deadlifts 315/215 RX+405/255 MRX 255/165 10 Pull-Ups RX+ Chest to Bar

Snatch (Power or Squat) Build Up E2MOM5 – 4 – 3 – 2 – 1 – 1- 1 “Snatching Annie” For Time: (20min cap) 50 Double Unders 50 Sit-ups (anchored)5 Snatch 135/95 RX+155/105 MRX 95/65 40 Double Unders40 Sit-ups4 Snatch30 Double Unders30 Sit-ups3 Snatch20 Double Unders20 Sit-ups2 Snatch10 Double Unders10 Sit-ups1 Snatch *compare to 20 May

Narrow & Wide Grip Bench Press Build-up E2MOM 10 Narrow Bench – 8 Wide Bench 8 Narrow Bench – 6 Wide Bench 4 Narrow Bench – 3 Wide Bench 2 Narrow Bench – 1 Wide Bench 5min AMRAP 10 Shoulder to Overhead 95/65 RX+115/75 MRX 75/5515 Box Jumps 24/20” RX+30/24 MRX20/18” 10 Toes to Bar REST

Back & Front Squat Build-up E2MOM 10 Back Squats – 8 Front Squats 8 Back Squats – 6 Front Squats 4 Back Squats – 3 Front Squats 2 Back Squats – 1 Front Squat For Time: (15min cap)40 Overhead Squats 75/55lbs RX+95/65 MRX 45/3510 Muscle Ups (bar/ring) MRX Chest to Bar30 Front Squats 95/65lbs RX+135/95 MRX

Team WODs: In 2 Athlete teams (P1) (P2) WOD #1 “Aerobic Showdown” 2 Rounds For Time Row/Run or Bike of: (10min cap) (P1) 400m Row/Run/ 1k Bike (slap hands) (P2) 400m Row/Run/ 1k Bike (slap hands)…1Rd (Rules = Athletes must switch every 400m/1k) WOD #2 Team WOD Sprint Rounds 3min AMRAP: (P1) 400m Row/Run/ 1k Bike (P2) Max

In 15min Build-up to 1RM Ground to Overhead*Can be Clean & Jerk or Snatch; Power or Squat* SQT 3 Rounds For Time: (12min cap)10 Ground to Overhead 95/65 RX+115/75 MRX 75/55lbs 200m Run/Sprint *compare to 3 May 2020* Core Challenge (straight thru No stopping) 15 WallBall GHD Sit-Ups 20/14lbs15 Ball Slams1min High Plank Hold 15 V-Ups15

Team Row or Bike Races For Time: (15 min cap) (P1) 30/25 Calories – (P2) 30/25 Calories (P1) 25/20 Calories – (P2) 25/20 Calories (P1) 20/15 Calories – (P2) 20/15 Calories (P1) 15/12 Calories – (P2) 15/12 Calories *Only one rower/bike per team, one person working at a time* Team WOD 10min AMRAP: 50 Kettlebell

“Murph’s Madness” by DB For Time: (40min cap) Run 800m2 Rounds of: *10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m 3 Rounds of:5 Pull-ups – 10 Push-ups – 15 Air Squats Run 200m 1 Round of: *10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m 2 Rounds of:5 Pull-ups – 10