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 - Wednesday, April 22

A) 3 rounds NFT

3-5 Muscle Up Progressions

60 seconds Handstand Holds

10 Strict Leg Raises

B) Teams of 2

20-minute AMRAP

Partner A: 500m Row

Partner B: AMRAP of

- 5 HSPU

- 10 Alternating Pistols (5 each leg)

- 15 Toes to Bar

* Partners switch every 500m and pick up the AMRAP where the other left off

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