Saturday 05/08/2021

WOD
IN TEAMS OF 2...
FOR TIME* 
5000m Row

*P1 will Row 500m while P2 completes 12 DBL DB Front Rack Step-Ups 35#/20#||(24"/20". P2 will then hold a Plank until P1 finishes the 500m Row and then they will switch.

Friday 05/07/2021

Strength
Back Squat*
1x5 @ 70%
1x5 @ 75% 
3x5 @ 80%
*Base percentages off 5-Rep Heavy.

WOD
AMRAP x 12 MINUTES 
4-6-8-10 and so on...
Wall Balls 20#/14#
Hand Release Push-Ups 
Toes to Bar 

(Score is Reps)

Wednesday 05/05/2021

Strength
Deadlift*
1x5 @ 70%
1x5 @ 75% 
3x5 @ 80%

*Base percentages off 5-Rep Heavy.

WOD
"LUCHA LIBRE"
4 ROUNDS For Time:
5 Deadlifts 225#/155#
7 Strict Pull-Ups 
10 Box Jumps 30"/24"

-Rest 2:00-

4 ROUNDS 
5 Deadlifts 275#/185#
7 Pull-Ups 
10 Box Jump Overs 24"/20"

Tuesday 05/04/2021

Strength
Push Press*
1x5 @ 70%
1x5 @ 75% 
3x5 @ 80%
*Base percentages off 5-Rep Heavy.

WOD
12 ROUNDS For Reps (:20 ON/ :10 OFF)
MOVT 1 - DB Alt. Push Press 50#/35#
MOVT 2 - DB Goblet Lunges 
MOVT 3 - Cal Bike (FAST)

*1 Round= completing all 3 movements. 
(Score is Lowest Round)