Wednesday 05/31/2023

WOD
"Courage"
For time:
30-20-10
Back Rack Step back Lunges 95#/65#
Toes to bar

Tuesday 05/30/2023

WOD
"Grit"
15:00 AMRAP
2-4-6-8-10…
Row (calories)
50 ' Shuttle Runs (Each rep is 25' down and back)
Bike (calories) 

Accessory 1 
Bottom-Up Single Arm Standing KB Press
4 sets: 10 reps (each side) - RPE 8
 
*Rest 1:00-1:30 b/t sets

Accessory 2
Elevated Toe Double DB Romanian Deadlift
4 sets: 10 reps
 
*Rest 1:00-1:30 b/t sets
 *Build to a moderate weight; stay the same or build across sets

Saturday 05/27/2023

WOD
"Murph"
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run

Weighted Vest- 20#/14#

Friday 05/26/2023

Strength
Heavy Single Split Jerk
- Heavy Single (10-12 minutes)

* Rest as needed between sets *

WOD
"Kauai"
100 Wall Balls for Time as follows:
2:00 AMRAP
50 Double Unders
12 Toes to Bar
Max Wall Balls 20#/14#

*Go until you get 100 Wall Balls
-rest 1:00 between sets-