WOD-

In 12:00 Build to a 5 rep back squat from the rack

Rest 4:00, then

As many rounds as possible in 12:00 of
10 Wallballs 20#(14#)
1 Rope climb
10 Toes to bar
1 Rope climb

SPRINT-

25 Minute AMRAP:

Row 800m
Max Rep Push Ups
20 KB Swings

WOD-

For time:

Row 5K or Run 4800 meters

Every 4:00 perform

10 GHD hip extensions or 10 barbell good mornings
3 Bar or ring muscle ups or 6 pull ups + 10 p-bar dips

Do this as active recovery or with full intensity

SPRINT-

Every 3 Minutes x 5 Rounds:

Run 100m
15 Burpees
Max WallBalls in Remaining Time

Rest 2 Minutes Between Rounds

WOD-

With an 18:00 clock

Part 1 for time:
21-15-9
Thrusters 95#(65#)
Lateral burpees over the bar
Ab mat sit ups

With remaining time, establish a max complex of:
1 Power clean + 1 hang squat clean

SPRINT-

For Time:

50 Cal Bike
45 DB Deadlift
30 Devils Press
30 Cal Bike
25 DB Deadlift
20 Devils Press
20 Cal Bike
15 DB Deadlift
10 Devils Press

WOD-

In 12:00, Build to a heavy 5 rep touch and go power clean

Rest 4:00 then,

For time:
10-9-8-7-6-5-4-3-2-1
Power cleans (Use 60 – 70% of today’s 5 rep)
3-6-9-12-15-18-21-24-27-30
Calories on the rower

SPRINT-

9 Minute AMRAP:
9 MedBall Cleans
9 MedBall Sit Ups
100m Run with MedBall

Rest 3 Minutes

7 Minute AMRAP:
14 MedBall Walking Lunges
14 Russian MedBall Twists
100m Run with MedBall

Rest 2 Minutes

5 Minute AMRAP:
5 MedBall Jumping Squats
5 MedBall Russian Sit Ups
100m Run with MedBall

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WOD-

Run, row, or bike for 10:00 directly into:

As many rounds as possible in 20:00 of:
“Cindy”
5 Pull ups
10 Push ups
15 Air squats

*If you plan to wear a vest for Murph, wear one today
**If you are gonna run for Murph, you should run today

Next week is Murph on Memorial Day! Let’s see how the prep work did!

SPRINT-

25 Minute AMRAP:

12 Toes to Bar
100′ Heavy Sandbag Carry
27 Ski Calorie

WOD-

15:00 of technique work of:

1 Power clean + 1 hang squat clean

Then:

3 Rounds for time:
20 Wall Ball 20#(14#) 10′(9′)
12 Deadlifts
Round 135#(95#)
Round 2 185#(125#)
Round 3 225#(155#)
5 Bar muscle ups

WOD-

With a partner, complete the following in any order and rep scheme

100 Calories on the bike
20 Rope climbs
100 Calories on the rower
40 Sandbag gound to shoulder
100 Calories on the ski erg
60 GHD sit ups

*Every 4:00, run 200 meters as a team
**32:00 time cap

SPRINT-

Partner “Hansen”

5 Rounds For Time:

30 KB Swings
30 Burpees
30 GHD Sit Ups

1 partner works while the other rests, switch off however you would like.

WOD-

In 12:00, build to a heavy 5 rep thruster from the rack

Rest 4:00, then:

Every minute on the minute for 14:00
Minute 1 = 5 Thrusters @ 50% of today’s 5 reps
Minute 2 = 100 meter shuttle sprint

SPRINT-

25 Minute AMRAP:

10 Pull Ups
15 Push Ups
20 Calorie Row

WOD-

5 Rounds for time of:
Row or Bike 35(30) calories
60 Double unders
10 Strict pull ups

SPRINT-

2 Rounds Of:

4 Minutes on Bike
40m Walking Lunges
4 Minutes on Bike
40m Walking Lunges

WOD-

4 Rounds of:
With a 4:00 clock
20 Burpees to a target
With remaining time:
As many reps as possible of:
Wall balls 20#(14#) in rounds 1 and 3
Toes to bar in rounds 2 and 4

Rest 2:00 between rounds

*Score = total wall balls and total toes to bar

SPRINT-

20 Minute AMRAP:

5 Man Makers
25 Box Jump Overs
20 DB Deadlift
10 Burpee Toes To Bar