WOD Wednesday May 22nd

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th!

Warm up: 10 Glute Ham Raise, 10 Walking Lunges, 10 Empty Bar Overhead Squats, 10 Pull ups

For Time:

5 Rounds:

2 Rope Climbs

2 Snatches (Full Squat)

2 Lunges (Per Leg)

*100 Double Unders after all 5 Rounds are complete

5 Rounds:

4 Bar Muscle ups

4 Handstand Push ups

4 Power Cleans

*100 Double Unders after all 5 Rounds are complete

5 Rounds:

8 Glute Ham Sit ups

8 Shoulder-to-Overhead

8 Front Squats

WOD Friday May 17th

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th!

Warm up: 10 Glute Ham Raise, 10 Hip Bridges, 10 Good Mornings, 10 Push ups

1 . Every 2 minutes for 8 Sets Each(16 minutes):

1st set of 2 minutes: 3 Deadlifts

2nd set of 2 minutes: 1 Turkish Get up Per Arm

2 . For Time:

20 Hang Power Cleans

20 Push Press

*Every Time you put the bar down do 100 Meter Weighted Run @ 45/ 25

20 Toes to bar

20 Pull ups

*Every Time you come off the bar down do 100 Meter Weighted Run @ 45/ 25