Month

May 2020
Pre WOD Hang power snatch 5 X 3 Workout of the Day For time 6-8-10-12-10-8-6 Toes to bar Alternating DB snatch (#45/#30) *10/8 calorie bike after each round  
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Pre WOD Front Squat 2×5 1×4 1×3 1×2 Workout of the Day Every 2:00 For 5 sets 10 front squats (115/75) Max double unders in remainder of time.
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Pre WOD 3 sets for quality 10 wide grip inverted rows 10 deficit pushups 30 alternating V-ups Workout of the Day For time 25-20-15 Pullups 15-20-25 Calorie row 20-20-20 Kettlebell swings (24kg/16kg)
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Pre WOD In 12:00, build to a heavy complex of.. 1 deadlift 2 hang power cleans 3 front squats Workout of the Day 12:00 as many rounds as possible 3-6-9 and so on… Hang Power Clean (135/95) Box Jumps (24/20) 200m Run
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Pre WOD Bench press 10-10-10 Workout of the Day Every minute on the minute for 12:00 1st min: 22 bodyweight forward lunges 2nd min: 15/12 cal bike 3rd min: 20 Alt. DB snatch (50/35)
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Pre WOD Every 3:00 on the minute for 15:00 5 deadlifts Build to a heavy set of 5 Workout of the Day 6 Rounds for time 3 Deadlifts (255/175) 6 Bar facing burpees 9 box jumps (24/20)
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Pre WOD Every 2:00 on the minute for 10:00 5 strict press Workout of the Day 15:00 as many rounds as possible 500 meter row 40 toes to bar 30 ring rows 20 push ups 10 push press (#135/#95)  
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Pre WOD Every 3:00 for 15:00 5 back squats Workout of the Day 4 sets Every 3:00 complete… 75 double unders 25 wall ball shots (#20/#14)
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