WOD - Friday, May 8

A) E2MO2M – 10 minutes

Back Squats x2

* work to heavy

B) Teams of 2

For time:
800m Run

40 Walking Lunges w/KB in each hand (53/35)

40 Burpee Toes to Bar

40 Box Jumps (24/20)

40 Shoulder to Overhead (155/105)

100 Double Unders

40 Shoulder to Overhead

40 Box Jumps

40 Burpee Toes to Bar

40 Walking Lunges w/KB in each hand

800m Run

* Both partners run together

* One partner working at a time

* Split reps as needed

WOD - Wednesday, April 29

A) EMOM – 5 minutes

2 Thrusters

B) E2MO2M – 10 minutes

Thruster

* work to heavy or new 1RM

C) "Batman & Robin"

Teams of 2

26-minute AMRAP

Partner A: 400m Run

Partner B: Max Effort Hang Power Clean & Jerk (135/95)

* Switch and repeat when Partner A is back from run

* Each person only runs once & does Clean & Jerks once

then, 

Partner A: 400m Run

Partner B: Max Effort Back Squats (135/95)

then, 

Partner A: 400m Run

Partner B: Max Effort Double Unders

then,

Partner A: 400m Run

Partner B: Max Effort Hand Release Push Ups

* Same format for all parts - Switch & repeat when Partner A is back from run; Each person only runs once & does movement once then moves onto next set

* Sub 400m Run for 500m Row, if needed

* If all parts above is completed in less than 26 minutes, start over and continue until time is up

WOD - Saturday, April 18

A) E2MO2M – 10 minutes

Back Squats x3

* work to heavy

B) For time:

Teams of 2

800m Run*

Then,

50 Weighted OH Lunges (45/25)

50 Med Ball Sit Ups (20/14)

50 Wall Balls (20/14)

Then,

800m Run*

* Both partners run together

- Split reps as needed

- One partner working at a time

WOD - Wednesday, April 15

Running Bear Complex

5 rounds for time:

Power Clean (RX: 135/95) or (Scaled: 95/65)

Front Squat

Push Press

Back Squat

Neck Jerk

400m Run*

- 1 round = 7 sets (total of 35 sets altogether)

- Complete 7 sets of above movements unbroken each round without dropping the bar

- 2 deep breaths in between sets otherwise take 5 burpee penalty**

- Scale the weights, if needed, to work on good form for all 5 rounds

* 400m Run after each round

** 5 burpee penalty every time bar is dropped (more than 2 breaths in between sets)