Friday 31st May

WARMUP
5 rounds:
:30 high knees
5 burpees
:30 butt kickers
5 burpees

SKILL
Shoulder Press
Push Press
Push-Jerk

WOD
5 rounds for time of:
50 SDHP
15 Ring Pushups

Thursday 30th May

WARMUP
800m run
3 rounds:
10 pushups
10 supermans
10m broad jump

SKILL
15m to find 1RM
Thruster

WOD
3 rounds for time of:
Walking Lunge, 100 m
Handstand Walk, 20 m (Handstand Hold 20secs/20 Kick to Handstands)
50 Kettlebell Swings, 35 lbs

Wednesday 29th May

WARMUP
3 rounds w/ empty bar:
3 snatch pull
3 hang power snatch
3 hang squat snatch
200m run

WOD
Back Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Monday 27th May

WARMUP
50 Double unders
400m Run
30 Situps
200m Run
10 Burpee

WOD
Shoulder Press 3-3-3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Saturday 25th May

WARMUP
2 rounds:
10 Double-legged Mountain Climbers
10 Ring rows
10m Bear Crawl
10m Crab walk

WOD
Strung-out, Backwards, Upside Down Fran
For Time:
1200 m Run
9 Pull-ups
9 Thrusters
800 m Run
15 Pull-ups
15 Thrusters
400 m Run
21 Pull-ups
21 Thrusters

HERO WOD
Hammer
5 rounds, each round for time, of:
5 Power Cleans, 135 lbs
10 Front Squats, 135 lbs
5 Jerks, 135 lbs
20 Pull-ups

Rest 1:30 between each round.

Friday 24th May

WARMUP
Run 800m then
3 rounds of:
20 Mountain Climbers
10 Kettlebell Swings

SKILL
Knees to Elbows

WOD
21-15-9 reps, for time of:
Wall Ball sit-up, 14 lbs
Wall Ball (2 For 1), 20 lbs

Thursday 23rd May

WARMUP
5 Rounds:
10 Wallballs
10 Pushups

WOD
Pull Up (Weighted) 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Tuesday 21st May

WARMUP
4 Rounds:
1 Minute of Double Unders
1 Minute of Plank Hold

SKILL
Kipping

WOD
Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-up (abmat)s
100 Air Squats