5-26

-Buy in

5-1 bear complex
W.O.D.(“Grace”)

30-clean a (press/jerk) 135/95

For time

*OR*

(“Isabel”)

30-snatches (Power/squat/split any way)135/95

For time
-cash out

400m-farmers carry

Roll/stretch


Memorial Day  only 2 classes

8:00 a.m. And 9:30a.m.

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5-25

-Buy in

5 min. Of crawling
-W.O.D.

(7 min.)

200 m-ski erg

Bike

Battle ropes

* rotate after every 200 m-ski erg*

(7 min.)

200m-row

Swings

Hollow holds or rocks

*rotate after every 200 m-row*

(7 min.)

Sled down an back (big door to big door and back)

Plank hold until it’s your turn to go again
-cash out

Roll/stretch


5-24

-Buy in(3 rounds)

5-wall squats

10-up downs
-skill/strength(6 min. E2mom)

6-front squats
-W.O.D.(10 min. AMRAP)

10-weighted step-ups( 53/35) 20 inch box

5-ground to overhead (135/95) Rx+=185/135

25-double unders or 75 singles
-cash out

200m -sled 

Roll/stretch


5-23

-Buy in(2 rounds)

10-kang squats

15-pass throughs
-skill/strength (5 rounds)

30 sec.-strict pull-ups

15sec.-rest
-W.O.D.(20 min. Just move)

600m-run

40-air squats

200m-run

40-bentover rows 45/35(controlled)
-cash out

1 min.-bar hang

Roll/stretch


5-22

-Buy in(3 rounds)

10-swings

10-jumping jacks

10-lunges
-skill/strength(10 min. E2mom)

5- deadlifts
-W.O.D.(8 min. AMRAP)

2-wall walks(Rx+=10m Handstand walk)

12-wall balls 20/14

*Rest 2 min.*

100-push ups
-cash out

100m-farmers 

Roll/stretch


5-19

-Buy in

5-1 bear complex
-W.O.D.(“Helen”)

3 Rounds For Time

400 meter Run

21 Kettlebell Swings (1.5/1 pood)(53/35)American

12 Pull-Ups
-Cash out

200m-farmers carry and or 200m-sled 

Roll/stretch