6/1

Today should be a great cardio and strength burn. Go hard and take short well timed rests… Then enjoy the rest of your weekend!

Wod:
50 yard walking lunge
50 push-ups
30 knees to elbow
50 box jumps, 24/20″
30 overhead squats 75/55
50 ab mat sit-ups
50 yard walking lunge
Run 400 m

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5/30

Skill:
EMOM: 12 minutes
2 power snatches

20 min AMRAP
50 double unders
10 handstand push-ups
(Or 25 hand release push-ups)
20 deadlifts 135/94

5/28

Tuesday:
Skill:
Front squat
3 Rounds Max reps at BW in 1 minute.
Rest 2 minutes

WOD
10 min AMRAP
5 kb thrusters R arm 53/35
10 burpees
5 kb thrusters L arm 53/35
10 burpees

5/24

Skill: 15 minutes
Accumulate 30-60 Ghd sit-ups
Or 100 abmat sit-ups

WOD
4 rounds
Run 400m
50 air squats
10 burpees

5/21

Skill
20 min
Find 3 rep max thruster
(Take from the rack)

WOD
50 back squat 135/95
50 pull-ups
50 shoulder 2 ovhd 135/95

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