Monday 05/22/2023

WOD
"Hawaii"
5 sets For Time:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run

-rest 3 minutes between sets-
*Optional: perform with weight vest (20/14)

Saturday 05/20/2023

WOD
"Biff Tannen"
Teams of 2 For Time:
50x50ft Shuttle Runs (1:1)
12 Rope Climbs (Or 50 Inverted Ring Rows)
50 Bench Press 155#/95#
12 Rope Climbs (Or 50 Inverted Ring Rows)
50x50ft Shuttle Runs (1:1)

Friday 05/19/2023

Strength
Snatch Balance 5x2
5 sets of 2 Snatch Balance (light/moderate) 

* Complete 1 set every minute for 5 minutes *

WOD
“Great Scott!”
For Time:
10 Front Squats 115#/75#
1-2-3-4-5-6-7
Wall Walks

Thursday 05/18/2023

Strength
Split Jerk 5x2
5 sets of 2 Split Jerks (light/moderate)

* Complete 1 set every minute for 5 minutes *

WOD
"George McFly"
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Kettlebell Swings 55#/35#
Min 2: Calorie Assault Bike
Min 3: Burpees

*Score is total reps