May 2023

Team Row or Bike Races For Time: (15 min cap) (Partner 1) 30/25cals – (Partner 2) 30/25cals (Partner 1) 25/20cals – (Partner 2) 25/20cals (Partner 1) 20/15cals – (Partner 2) 20/15cals (Partner 1) 15/12cals – (Partner 2) 15/12cals Only one rower/bike per team, one person working at a time Team WOD 13min AMRAP: 50 Kettlebell […]

Back Squat E3MOM 8 reps at 70% – 7 reps at 75% – 6 reps at 80% – 5 reps at 85% – Max reps at 70% 3 Sprint Rounds For Time: (20min cap) 200m Run/Row or 0.5k Bike20 Pull-up MRX Ring Row30 Push-up40 Barbell Squat 45/35 MRX 35/15lbs REST 2min after each round Core & Squat Development

Power Snatch to Overhead Squat & Squat Snatch E2MOM 3 Power Snatch to 3 Overhead Squats – 3 Squat Snatch 2 Power Snatch to 2 Overhead Squats – 2 Squat Snatch 2 Power Snatch to 2 Overhead Squats – 2 Squat Snatch 1 Power Snatch to 1 Overhead Squat – 1 Squat Snatch 14min AMRAP:

HERO WOD “McGHEE” 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/14513 Push-ups9 Box Jumps 24/20″ MRX 20/18″ Jumps or 24/20″ Steps HERO WOD MCGHEE As many rounds as possible in 30 minutes U.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. He served with

5 Rounds For Time: (30min cap) 500m Run/Row or 1.2k Bike 10 Kettlebell Sumo DeadLifts10 Kettlebell Goblet Push Press10 Kettlebell Goblet Squats10 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs KettleBell & Core Development 10 Turkish Get-Ups Right Arm15 Kettlebell Push-Ups10 Turkish Get-Ups Left Arm15 Kettlebell Goblet Sit-up to Press500m Farmers Carry (only 1 Kettlebell As Heavy As Possible) CFHSV RUNNING

Star Wars WOD by DB “May the FORCE Be With You!” 6 Rounds For Time: (42min cap) 15 Darth Vader Deadlifts 12 Luke Skywalker Light Saber Swings 9 Wookie WallBall Shots6 Han Solo Hang Squat Cleans3 Phantom Menace Push Presses Barbell = 115/80 RX+135/95 MRX 95/65lbsKB = 24/16kgs RX+32/24 MRX 20/12kgsWB = 20/14 to 10/9’ RX+20/14 to

In 15min Build Up to a 5 RM Bench Press “CINCO De Mayo” by DB 5min AMRAP: 5 Hand Release Push-Ups MRX Push-Ups5 Hang Split Cleans (alt ft) 95/65lbs RX+115/75 MRX 75/55 5 Shoulder to Overhead 5 Toes to Bar or 5 WallBall Sit-Ups 20/14lbs MRX 20/105 Chest to Bar Pull-Ups MRX 5 Pull-ups Rest 3min Increase Weight

Hang Clean & Clean (Power or Squat) Build Up E2MOM 10 Hang Cleans – 8 Cleans 8 Hang Cleans – 6 Cleans 4 Hang Cleans – 3 Cleans 2 Hang Cleans – 1 Clean 4min AMRAP: 8 Hang Cleans 165/115 RX+ 205/135 MRX 115/75 8/6 Push-ups 1 Rope Climb 15′ MRX 10′ Rest 2 minutes,

Strict Press E3MOM 8 reps at 70% – 7 reps at 75% – 6 reps at 80% – 5 reps at 85% – Max reps at 70% For Time Alternating Reps of: (15min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Split Jerk (alt ft) 115/75

“Mass Confusion” by DB For Time: (30 min cap) 200m Row/Run or .5k Bike 40 Deadlifts 135/95 MRX 95/65 75 WallBall Shots 20/14 to 10’/9′ MRX 20/10 to 9′ 50 Pull-Ups MRX Ring Rows 100 Double Unders or 25 Box Jumps 24″/20″ MRX 20″/18″ 30 Front Squats 800m Run/Row or 2k Bike 35 Kettlebell Swings 32/24kgs