MAY 11

WU: 2 rounds

400m run, 20 dbl unders, 10 body glides
Skill: MU progression

WOD: AMRAP 15

8 Ring dips

10 Box jumps 24/20

Cash Out: Practice OHS

MAY 10

WU: “Annie” 12 Min Max

50-40-30-20-10

DU’s

Sit Ups
Skill: KB swings

WOD: AMRAP 18

5 Press 115/75

10 T2B

15 KB 53/35

Cash Out:

15 GHD Situps

15 GHD Back Extensions

MAY 9

WU: 100 SU, 10 body glides
Skill: Bar roll

WOD: AMRAP 13

5 DL 185/155

5 Bar roll

1 Inside bldg length walking lunge 35/25

200m sprint

Cash Out: 1000 M Cool Down Row

MAY 8

WU: Mobility Dynamic Stretches As Group
Skill: Kipping pullup

WOD: MURPH

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

Cash Out:

Foam roll and lacrosse ball work – hamstrings, quads, and shoulders

MAY 7

WU: 2 Bldg lengths bear crawls, then

3 x 10 Body Glides and Air Squats, then

PVC WU

Skill: Thruster

WOD: 5-5-5-5-5 Bear Complex

One rep = SC or PC to a thruster. From overhead position, load bar onto back and perform another thruster. Weight should be challenging but light enough for proper form throughout.

Cash Out: 3 x 10 ring rows

MAY 6

WU: PVC WU, then 3 Rds

10 pushups

10 squats

10 pullups

Skill: Rowing Practice

WOD: Run and Row

400m run

500m row interval (5 intervals, I minute rest between intervals)

400m run

Cash Out:

Wall ball abs