Friday, May 29

SWOD: 1 Min Challenge

• Squats
• Singles
• Sit Ups

• Row, 1000 m
• 50 Russian Twists, 53/35 lbs
• 40 Box Jumps, 24/20 in
• 30 Burpees
• 20 Push Press, 95/65 lbs
• 10 Handstand Push-ups

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Thursday, May 28

SWOD:

• Record your best Clean 1 Rep Max lift.

• 3 Power Cleans, 135/95 lbs
• 6 Push-up (hand release)s
• 9 Squats

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Wednesday, May 27

WOD: 3 rounds for time of:

• Run, 400 m
• 15 Pull-ups
• 30 Kettlebell Swings, 53/35 lbs
• 15 Back Squats, 115/85 lbs

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Friday, May 22

SWOD:

• Snatch 1 rep max

• Ground To Overhead, pick load
• Burpee

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Thursday, May 21

SWOD:

• Row 1 km

• Power Clean, 95/65 lbs
• AbMat Sit-up
• Superman

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Wednesday, May 20

WOD: "Fran" 21-15-9 reps, for time of:

• Thruster, 95/65 lbs
• Pull-up

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Tuesday, May 19

SWOD:

• Shoulder Press 5, using heaviest weight per set
• Push Press 5, using heaviest weight per set
• Split Jerk 5, using heaviest weight per set

• 40 Wall Balls, 20/16 lbs
• Run, 400 m
• 40 Push-up (hand release)s
• Run, 200 m
• 40 Push Press, 75/55 lbs
• Run, 400 m
• 40 Box Jumps, 24/20 in
• Run, 200 m

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Monday, May 18

SWOD:

• Deadlift 1 rep max

• 5 Deadlifts, 65% 1RM
• 10 Burpees

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Thursday, May 7

SWOD:

• Front Squat 5-5-5

• 12 Pull-ups
• 21 Kettlebell Swings, 53/35 lbs
• Run, 400 m

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Wednesday, May 6

SWOD:

• Strict Press 5-5-5-5-5

• 20 Weighted Barbell Step-ups
• 10 Push Press, 95/65 lbs

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