Wednesday 05/24/2023

Strength
Squat Clean
- Heavy Single (10-12 minutes)

* Rest as needed between sets *

WOD
"Maui"
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks 155#/105#
1 Rope Climb (or 6 Inverted Ring Rows)

Tuesday 05/23/2023

Strength
Snatch 1x1
Snatch
- Heavy Single (10-12 minutes)

* Rest as needed between sets *

WOD
"Oahu"
For Time:
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Jump Overs 24"/20"
30/24 Calorie Row
18 Burpee Box Get Overs 30"/24"

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)