WOD 05-24-2023 Wednesday
21-15-9-15-21 Wall balls 20/14lb Power snatches 95/65 Pull ups TC 13
WOD 05-23-2023 Tuesday
For time: 60 Burpees 40 TTB 20 dual DB thrusters 50/35 TC 11
WOD 05-22-2023 Monday
AMRAP 16: 20/16 Calorie rower 20 KBS 53/35 20 Box jump overs 30/24” 20 SA KB snatches 53/35
WOD 05-19-2023 Friday
Bert For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees
WOD 05-18-2023 Thursday
AMRAP 12: 30 Box Step ups 24/20 10 Push Jerks 155/105 (from the ground)
WOD 05-17-2023 Wednesday
EMOM x 15mins 1st – 35 Double unders 2nd – 7 Dual KB Clean and Press (from the ground) 53/35 3rd – 3-5 Wall facing strict HSPU
WOD 05-16-2023 Tuesday
30 Cal row 30 Dual DB front squats 50/35 30 pull ups 20 Cal row 20 Dual DB front squats 50/35 20 C2B pull ups 10 Cal row 10 Dual DB front squats 50/35 10 Bar Muscle ups
WOD 05-15-2023 Monday
5 x2:00 AMRAP 15 T2B 10 OH stationary lunges 95/65 Max Bar facing burpees
WOD 05-12-2023 Friday
30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#
WOD 05-11-2023 Thursday
AMRAP 16 4 x 50m Shuttle run (25m down, 25m back) 8 T2B 50m Dual FR KB carry 53/35
