May 14/26.
Strength: Sumo DL 3 reps - 6 sets - every 90 sec. WOD: 4 Rounds 400m Run 10 C2B 25 WB (14/20).
May 13/26.
Strength:Pull-ups/ Core 10 min EMOM: Odd:10 strict Pull-ups or 10C2B or 5 BMU Even: 35 sec Hollow Hold WOD: 4 Rounds 5 Wall Walks 10 Clusters (85/116) 20 DB Sn 50 DU’s
May 12/26.
Strength: Back Sq 2 reps > 6 sets > every 90 sec Building in weight. WOD: 20 min EMOM Min 1: 15 T2B Min 2: 10/12 Cal Bike Min 3: 20 KBS Min 4: 5 HPC (115/165)
May 11/26.
Strength: Bench Press 10 min to find a 3 rep max: Then a 5 min EMOM: 5 reps @ 80 %. WOD: 18 min AMRAP 200m Run 8 DL (155/225) 8 HSPU 30 Sit-ups.
May 8/26.
Strength: Strict Press 10 min to find a 2 rep max. Then a 5 min EMOM: 3 reps @80% with a 3 sec slow decent. WOD: 4 Rounds - 25 min TC 15 Bar over burpees 10 DL (155/225) 25 MB Sit-ups 20 KBS.