WOD

May 25th Class Program

Deadlifts @ 65-70% 3 reps every 60s x 5 sets

+

Power Clean Cluster 1.1.1 x 5 sets

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For time:

9 Thrusters @ 135/95

12 Lateral Burpees over the bar

15 Power Cleans @ 135

12 Lateral Burpees over the bar

9 Thrusters @ 135/95

+

10 min EMOM:

1st min: 30s Farmers Walk @ 32kg/24kg

2nd min: 30-45s Plankhold

May 24th Class Program

Bench Press 8-8-8-8 – Rest 1 min b/t exercises

Strict Pullups 8-8-8-8 Rest 1 min b/t exercises

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20 min EMOM:

1st min: 1-2 Rope Climbs

2nd min: 8-12 Cals on AirBIke

3rd min: 10-15 HSPU

4th min: 8-12 Cals on Rower

May 22nd Class Program

Snatch – Build to tough 3 rep (Drop each rep)

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Front Squat 4-4-4-4-4

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5 Sets:

15 Wall Balls @ 20/14

12 T2B

9 Box Jumps @ 24/20″

6 Deadlifts @ 225/155

Rest 2 mins

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3 Sets:

10 Tall Kneeling MedBall Chest Throws into Wall

3 Standing Braod Jumps

rest as needed

May 19th Class Program

Teams of 2 :

10 min EMOM: 5 Back Squats @ 50-60%(Each) or 225/135

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Teams of 2:

1600m Run (Split 400m sets each- 1600 is still total distance)

200 Air Squats (Split however)

100 Russian KBS @ 24/16

1600m Run (Split 400m Each)

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1-4pm VO2 Max Charity Throwdown! Come check out the action, we will be raising money for Bandage Paws – Animal Rescue Society. Plus it’ll be Carly Pura Last Workout @ VO2 before the big move to Cowtown!

May 18th Class Program

A1) Z-Press – 10 reps x 3 sets

A2) Strict Pullups – 10 reps x 3 sets

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B) 5 Sets:

30s DU’s / 30s Rest

30s Rope Climbs / 30s Rest

30s Rowing / 30s Rest

30s Burpee Box Jumps / 30s Rest

30s Shuttle Sprints / 30s Rest

30s Bench Press @ 50% 1RM / 30s Rest

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