Category: WOD
Thursday June 1, 2023 'Friday Workout'

Strength: Deadlifts 2×4, 3×2

Workout: For Time

8-6-4-2-4-6-8 Power Snatches RX(115lb/75lb) RX+(135lb/95lb)

15 Wallballs RX(10ft/9ft, 20lb/14lb) RX+(11ft/10ft, 20lb/14lb)

Wednesday May 31, 2023 'Thursday Workout'

Workout: For Time

Teams of 2!

100 Cal. Echo

63 Medball Situps

42 Bench Press RX(135lb/95lb)

21 Strict Pullups

100 Cal. Echo

45 Medball Situps

30 Bench Press RX(155lb/105lb)

15 Strict Pullups

100 Cal. Echo

27 Medball Situps

18 Bench Press RX(175lb/120lb)

9 Strict Pullups

Tuesday May 30, 2023 'Wednesday Workout'

Strength: Box Squats 2×4, 3×2

Workout: For Time

10-9-8-7-6-5-4-3-2-1 Handstand Push ups **RX+ Strict HSPU**

25 Double Unders

10-9-8-7-6-5-4-3-2-1 DB or KB Front Rack Lunges RX(50/35) *Total reps*

Monday May 29, 2023 'Tuesday Workout'

Workout: For Time

Teams of 2!

2000m Row BUY IN

3 Rounds

60 Toes To Bar

40 Burpees to 6″ Target

20 “Squat” Cleans RX(155lb/105lb) RX+(185lb/135lb)

Thursday May 25, 2023 'Friday Workout'

Strength: 12 Minute EMOM “Every Minute On the Minute”

2 “Squat” Snatch *Increase weight throughout*

Workout: For Time

21-15-9 Deadlifts RX(155lb/105lb)

7-5-3 Wall Walks

3-2-1 Rope Climbs

Wednesday May 24, 2023 'Thursday Workout'

Strength: 8-6-4-2 Bench Press + 10 DB Hammer Curls + 10 Ring Rows

Workout: For Time

40 Cal. Row/Ski BUY IN

4 Rounds

30 Situps

15 Russian KB Swings RX(53/35) RX+(70/53)

40 Cal. Row/Ski BUY OUT

Tuesday May 23, 2023 'Wednesday Workout'

Strength: 2×5, 2×3 Box Squats

Workout: For Time

21 Shoulder To Overhead RX(115lb/75lb) RX+(135lb/95lb)

42 Air Squats

63 Double Unders **RX+ Dubs must be unbroken or start over on dubs**

15 Shoulder To Overhead

30 Air Squats

45 Double Unders

9 Shoulder To Overhead

18 Air Squats

27 Double Unders

Monday May 22, 2023 'Tuesday Workout'

Workout: For Time

Teams of 2!

2000m Row

800m Run

40 Burpee Box Jump Overs 24″/20″

2000m Row

600m Run

30 Burpee Box Jump Overs

2000m Row

400m Run

20 Burpee Box Jump Overs

Sunday May 21, 2023 'Monday Workout'

Strength: 2×5, 2×3 Tempo Pause Front Squats **3 seconds down/1 sec. pause in the bottom**

Workout: 15 Minute AMRAP (As Many Rounds As Possible)

Teams of 2!

50 Calorie Echo Bike

50 Toes To Bar

50 Power Cleans RX(115lb/75lb) RX+(135lb/95lb)

Thursday May 18, 2023 'Friday Workout'

Strength: Deadlifts 2×5, 2×3 **add 10lb from last week*

Workout: KAREN

150 Wallballs RX(20lb/14lb, 10ft/9ft target)