5/18/22

Black/Blue/Grey WOD

“Street Sweeper”

5 Rounds For Time of:
10 Bench Press (135/75) (95/55) (65/35)
15 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
20m Sled Push (5/3 Plates) (3/2 Plates)
40m Walking Lunges

May “Cool” Board

***Make some goals for yourself for May

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5/17/22

Every 4 Minutes Complete 8 Hang Cleans for 4 Sets

Then…..

Black/Blue/Grey WOD

“Strict What?”

As Many Rounds As Possible in 15 Minutes of:
5 Strict Knees-to-Elbows (Knees-to-Elbows) (Hanging Knee Raises) (Leg Raises)
5 Strict Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
10 KB Swings (70/53) (53/35) (35/26) (26/18)
30 Double Unders (15 DU’s) (60 Singles) (30 Singles)

May “Cool” Board

***Make some goals for yourself for May

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5/16/22

Every 3 Minutes Complete 4 Front Squats for 5 Sets
*Please share the Racks

Then…..

Black/Blue/Grey WOD

“Jackie”

For Time:
1000m Row
50 Thrusters (45/35) (35/25) (25/15)
30 Pull-Ups (with Bands) (Ring Rows)

May “Cool” Board

***Make some goals for yourself for May

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5/13/22

Black/Blue/Grey WOD

“Valhalla

As Many Rounds As Possible in 20 Minutes of:
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – …
Deadlift (315/205) (275/185) (225/155) (185/125) (135/95) (95/65)
Burpee Box Jump Over (24/20) (20/12) (12/6)
Bar Muscle-Up (Chest-to-Bar Pull-Up) (Pull-Up) (with Bands) (Ring Rows)
Burpee Box Jump Over (24/20) (20/12) (12/6)

May “Cool” Board

***Make some goals for yourself for May

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5/11/22

Work up to a 3 Rep Max Weighted Strict Pull Up OR Work your way down in Bands

Then…..

Black/Blue/Grey WOD

“Jinkies

For Time:

3 Rounds of:
.5/.35 Mile Bike
25 Ab-Mat Sit-Ups

Straight Into…

3 Rounds of:
400/300m Row
20/15 Hand Release Push Ups (from Knees)

May “Cool” Board

***Make some goals for yourself for May

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5/10/22

Every 2 Minutes Complete 6 Stationary Front Rack Lunges (3 each side)
*No Racks, Weight comes from the floor
*You can step forwards or backwards

Then…..

Black/Blue/Grey WOD

“Cliff Hanger

3 Rounds For Time of:
400m Run
3 Rope Climbs (3 x 12′ Rope Climb) (1 x 12′ Rope Climb) (6 Progressions)

May “Cool” Board

***Make some goals for yourself for May

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5/9/22

Every 2 Minutes Complete 1 Power Snatch + 1 Hang Power Snatch for 8 Sets
*Cannot drop the bar between reps

Then…..

Black/Blue/Grey WOD

“Swiss Cheese

As Many Rounds As Possible in 6 Minutes of:
10 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
6 Shoulders-to-Overhead (155/105) (115/75) (75/45) (45/35)

May “Cool” Board

***Make some goals for yourself for May

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5/6/22

Work up to a 7 Rep Max Push Press
*Please share the racks

Then…..

Black/Blue/Grey WOD

“JoJack’s 48th Birthday WOD

For Time:
48/32 Calorie Row
48 WallBalls, girls to 9′ (20/14) (14/10) (10/6)
48 Power Cleans (185/125) (155/105) (115/75) (75/45)
48/32 Calorie Row

May “Cool” Board

***Make some goals for yourself for May

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