Mon., May 31, 2021

 WOD:

Three rounds of:

30 seconds jump rope
5 Donkey kicks
10 Cossack Squats
Then…

Five rounds for time of (with 30 min. max):

50 Calories of Rowing
40 Air Squats
15 Push-Ups
15 Toes to Bar
10 Pull-Ups

CW: 3 rds. plus 50 cal., 40 AS

LW: 3 rds. plus 27 cal.

Wed., May 5, 2021

 WOD:

A.

3 sets of:

Front-Racked KB Squats x 5 reps
Banded Bent-Over Rows x 10 reps

Banded Biceps Curls x 20 reps
Split Squat Pulses x 30 seconds (Left Side)
Split Squat Pulses x 30 seconds (Right Side)

B.
For time:

50 Calories of Bike
30 Kettlebell Front Squats
15 Box Step-Overs with Farmer’s Carry

CW: 7:55 (25# DB)
LW: 7:42 (15# DB, lower box)

Tues., May 4, 2021

 WOD:

A.
Three sets of:

Barbell Z-Press x 8 reps
Pull-Up x 8 reps
Reverse Dumbbell Flyes x 10-12 reps
Plank 30 seconds

B.
For time:

30 Calories of Assault Bike
25 Push-Ups
40 Dumbbell Push Presses
30 Calories of Assault Bike

CW: 8:46 (25# DB)

LW: 9:48 (15# DB)

Mon., May 3, 2021

 WOD:

7 rounds for time of:

Run /Row 400 meters
20 back squats

CW: 24:52 (50# BS)
LW: 27:48 (50# BS)

Sat., May 1, 2021

WOD:

3 rounds for time of:

15 strict push-ups
15 supine pull-ups
1,000-m row

CW: 19:55

LW: 24:10