5-15

4:30 class ,Josh is on his way. He might be 10 min. Late so no worries he will be coaching.😁


5-15

-Buy in(3 rounds)

10-swings

10-goblet squats

10-push-ups
-skill/strength(10 min. E2mom)

2-wall walks

5-strict presses
-W.O.D.(12 min. AMRAP)

6-front squats 135/95 (rx+ 185/135)

12-Toe to bar

400m-run
-cash out

1 min. Bar hang

Roll/stretch


5-12

-buy in

5-1 bear complex
-W.O.D.(Jackie)

1000m-row

50-thrusters 45/35

30-pull-ups

*OR*

(Marguerita) 30 min. Time cap

50 Rounds for Time

1 Burpee

1 Push-Up

1 Jumping-Jack

1 Sit-Up

1 Handstand
-cash out 

Roll/stretch


5-11

-Buy in(2 rounds)

10m-bear crawl

10m-inch worm

10m-broad jump
-W.O.D.(tabata)

Sit-ups

Plank shoulder touches

Slamballs

Mountain climbers
-cash out

200m sled

Roll/stretch


5-10

Buy in(3 rounds)

100m-run

10-med ball squat cleans
-skill/strength 10 min.(E2mom)

5-back squats + 8-bent over rows
-W.O.D.(12 min. AMRAP)

8-pull-ups

10-jumping squats 95/65

12-double unders or 24 singles
-cash out

1 min. Bar hang

Roll/stretch


5-9

-Buy in(3 rounds)

10-good mornings

20-jumping jacks
-skill/strength(6 min. Just move)

2-TGU’S 

10-single leg deadlifts(5L+5R)
-W.O.D.(20 min. AMRAP)

200m-run

15-burpees

400m-run

20-lunges
-cash out

200m-sled

Roll/stretch


5-8

-Buy in(3 rounds)

5- pry squats

10-swings

10-push-ups
-skill/strength(8 min. Emom)

1-clean+1-push press+1-clean+1-jerk
-W.O.D.(10 min. AMRAP)

5-goblet squats(53/35)

10-STO(5L+5R)(53/35)

20-Toes to wall
-cash out

100m-farmer carry

Roll/stretch