5/25 WOD

The Sleeper

warm up – 10 jack squats

2x        10 jumping slammers

10 T2B

Skillwork – KB swings  3×5

WOD – 16,14,12,10,8,6,4,2

GHD – F/B

KB swings

slam balls

box jumps

floor presses

100 meter recovery run after each rnd

 

May Challenge – Abs of steel!!

 

5/24 WOD

Chris is happy . . .

warm up – 5 rnds of – 10 altern DBL Kb shoulder press

5 DBL KB squats

Skill work – kb swings 5×3

WOD – 5 min  EMOM of 5 DBL KB thrusters

then 21 Clean squats

15 Thrusters

9 Clean n’jerk

Alpha 135/95      RX  115/75

 

May Challenge – Abs of steel

5/19 WOD

14 mins

warm up – 100 jump rope

4x       25 abs – mix up

Skillwork – DBL unders

WOD – 5 rnds – 4 mins

15 HSPU

200 meter run

*remaining time = rnd 1 – SDLHP

rnd 2 – Push press

rnd 3 – burpee

rnd 4 – SDLHP

rnd 5 – push press

 

May Challenge – Abs of steel!

 

5/18 WOD

Happy Birthday Rob W!!

warm up – 50 meter sprint

3x       10 Hindu squats

50 meter sprint

10 dock dips

Skill work – DBL unders week

WOD –  10 BW Deadlifts

10 Pull ups

10 GHD – back

10 OHWW lunges   35/15

10 slamballs

2 rope climbs

5 rnds

May Challenge – Abs of steel!!