5/14/21

Work up to a Max of the Following Complex:
1 Hip Snatch + Hang Snatch (just below knee) + 1 Hang Snatch (1″ of floor)

Then……

Black/Blue/Grey WOD

“Hang Glider”

As Many Rounds As Possible in 12 Minutes of:
6/4 Bar Muscle-Ups (Chest-to-Bar Pull-Ups) (Pull-Ups) (with Bands) (Ring Rows)
9 Power Snatches (95/65) (65/45) (45/35)
12 Overhead Squats (95/65) (65/45) (45/35)

May “Cool” Board
***Make some goals for yourself for May

– Matt – 1st Rope Climb
– Leann – 116# Snatch
– Angie M. – 148# Snatch
– Carpet Layers – 1st Place Scaled Wingman
– 515 All Stars –  2nd Place Rx Wingman
– Savage Girls – 1st Place Rx Wingman
– 515 – 3rd Place Rx Wingman

– Nick C. – 1st Ring Muscle Up!

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5/12/21

Every 4 Minutes Complete 10 DBell Bench Press for 4 Sets
*Please share the benches

Then……

Black/Blue/Grey WOD

“Reverse Reverse”

For Time:
1600/1300m Bike
50 Strict Sit-Ups (No Ab-Mat, No Anchors, Fingers Interlocked Behind Head) (Ab-Mat Sit-Ups)
*REST until 12 minutes and REPEAT but in REVERSE order
*Score = your 2 times added together

May “Cool” Board
***Make some goals for yourself for May

– Matt – 1st Rope Climb
– Leann – 116# Snatch
– Angie M. – 148# Snatch
– Carpet Layers – 1st Place Scaled Wingman
– 515 All Stars –  2nd Place Rx Wingman
– Savage Girls – 1st Place Rx Wingman
– 515 – 3rd Place Rx Wingman

– Nick C. – 1st Ring Muscle Up!

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5/11/21

Work up to a 4 Rep Max Weighted Strict Pull-Up or Work Down in Bands

Then……

Black/Blue/Grey WOD

Regionals Workout 12.3″

4 Rounds For Time of:
10 DBell Snatches, Alternating (100/70) (85/55) (70/45) (50/35) (40/20) (25/10)
100m Sprint
*Do NOT Drop the DBells

May “Cool” Board
***Make some goals for yourself for May

– Matt – 1st Rope Climb
– Leann – 116# Snatch
– Angie M. – 148# Snatch
– Carpet Layers – 1st Place Scaled Wingman
– 515 All Stars –  2nd Place Rx Wingman
– Savage Girls – 1st Place Rx Wingman
– 515 – 3rd Place Rx Wingman

– Nick C. – 1st Ring Muscle Up!

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5/10/21

Black/Blue/Grey WOD

The Chief is on the Move
As Many Reps As Possible in 30 Minutes of:
50 Double Unders (25 DU’s) (100 Singles) (50 Singles)
500/400m Row
50 Double Unders
5 Rounds of “The Chief

1 Round of “The Chief“:
3 Power Cleans (135/95) (95/65) (65/45) (45/35)
6 Push Ups (from Knees)
9 Air Squats

*Score is the number of rounds & reps earned within the 30:00 window
*5 Rounds of “The Chief” = 90 Reps
*1 Round of “The Chief” = 18 Reps

*If you can Complete 4 Rounds in under 30:00, then it is For Time

May “Cool” Board
***Make some goals for yourself for May

– Matt – 1st Rope Climb
– Leann – 116# Snatch
– Angie M. – 148# Snatch
– Carpet Layers – 1st Place Scaled Wingman
– 515 All Stars –  2nd Place Rx Wingman
– Savage Girls – 1st Place Rx Wingman
– 515 – 3rd Place Rx Wingman

– Nick C. – 1st Ring Muscle Up!

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5/7/21

Every 3 Minutes Complete 4 Back Squats for 6 Sets
*Please share the racks

Then…..

Black/Blue/Grey WOD

W.W.
As Many Reps As Possible in 12 Minutes of:
1 Strict Pull-Up (with Bands) (Ring Rows)
1 Strict Handstand Push Up (Ab-Mat Under Head) (Feet on Box) (DBell Press)
1 Stationary Lunge Holding KB in Goblet, EACH LEG (70/53) (53/35) (35/26) (26/18)
2
2
2
3
3
3
4
4
4
Continue Up

May “Cool” Board
***Make some goals for yourself for May

– Matt – 1st Rope Climb
– Leann – 116# Snatch
– Angie M. – 148# Snatch
– Carpet Layers – 1st Place Scaled Wingman
– 515 All Stars –  2nd Place Rx Wingman
– Savage Girls – 1st Place Rx Wingman
– 515 – 3rd Place Rx Wingman

– Nick C. – 1st Ring Muscle Up!

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5/5/21

Black/Blue/Grey WOD

Heisenberg
For Time:
800/700m Row
100m Sled Push (4/2 Plates) (2/1 Plates) (1/0 Plates)
800/700m Row
200m Sandbag Carry, every 20m you must drop the bag and carry on the opposite shoulder (150/100) (100/70) (70/50) (50/25)
800/700m Row
400m Run with Weights in Hands (5/2.2) (No Weight)

May “Cool” Board
***Make some goals for yourself for May

– Matt – 1st Rope Climb
– Leann – 116# Snatch
– Angie M. – 148# Snatch
– Carpet Layers – 1st Place Scaled Wingman
– 515 All Stars –  2nd Place Rx Wingman
– Savage Girls – 1st Place Rx Wingman
– 515 – 3rd Place Rx Wingman

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5/4/21

Every Minute On the Minute Complete 1 Hang Squat Snatch for 11 Sets

Then…..

Black/Blue/Grey WOD

Pablo Escobar
For Time:
50/35 Calorie Assault Bike
25 Devil’s Press (35/20) (25/15) (15/10) (10/5)
250′ Bear Crawl

May “Cool” Board
***Make some goals for yourself for May

– Matt – 1st Rope Climb
– Leann – 116# Snatch
– Angie M. – 148# Snatch
– Carpet Layers – 1st Place Scaled Wingman
– 515 All Stars –  2nd Place Rx Wingman
– Savage Girls – 1st Place Rx Wingman
– 515 – 3rd Place Rx Wingman

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5/3/21

Every 3 Minutes Complete 7 Push Press for 4 Sets
*No Racks, weight comes from the floor

Then…..

Black/Blue/Grey WOD

El Chapo
As Many Rounds As Possible in 10 Minutes of:
30 Double Unders (15 DU’s) (60 Singles) (30 Singles)
10 Burpees
10 Toes-to-Bar (Toes-thru-Rings) (Hangin Knee Raises) (Leg Raises)

May “Cool” Board
***Make some goals for yourself for May

– Matt – 1st Rope Climb
– Leann – 116# Snatch
– Angie M. – 148# Snatch
– Carpet Layers – 1st Place Scaled Wingman
– 515 All Stars –  2nd Place Rx Wingman
– Savage Girls – 1st Place Rx Wingman
– 515 – 3rd Place Rx Wingman

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