WOD

5/29

"Rookie's Test" (variant)

4 RFT of:

5 Clean and Jerk (anyhow) @ 115lbs
10 Box Jump @ 30"
15 KB Swings @ 35#
20 Double Unders

WOD

5 rounds
1 Shoulder Press
3 Push Press
5 Push Jerk

Weight will remain constant for all three lifts, and done without break each round if possible. This is not for time.

WOD

21 Squat Cleans, 9 Deadlifts 135/95
Run 400
15,15
Run 400
9,21
Run 400

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

WOD

40-30-20 reps for time of:

box jumps, 24" box (20" box)
pushups

WOD

The 540

50 OH Lunges
40 Pullups
30 Thrusters 95/65
20 Burpees
10 Squat Cleans 135/95

WOD

05/17

3 rounds barbell complex

then:

10-1 pullup ladder

05/18

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

WOD

Mini Cindy

AMRAP in 10 minutes

5 Pull Ups
10 Push Ups
15 Squats

WOD

Filthy Fifty

WOD

5 rds rx'd weight at 135/85

5 Deadlifts
5 Squat Cleans
5 Press/Jerk
5 Front Squat

for time..

WOD

For Time
30 Handstand pushups
40 Pullups
50 KB Swings 55/35
60 Situps
70 Burpee

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop