Monday WOD 5/21/18

For time: (15 min cap)

8 Squat Cleans 155/115

5 Muscle Ups

6 Squat Cleans 185/135

4 Muscle Ups

4 Squat Cleans 225/155

3 Muscle Ups

2 Squat Cleans 255/185

2 Muscle Ups

@15 min mark

21-15-9

Clean and Jerk 95/65

Pull Ups

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Friday WOD 5/18/18

“Water Break”

5 Rounds for time:

20 Dumbbell Push Press (alternating each arm) 50/35

40 DU’s

60 Mountain Climbers

Thursday WOD 5/17/18

“Throwback Thursday”

3 Min AMRAP

18 Burpee Box Jumps (24/20)

18 Overhead Squats (75/55)

Max Toes to Bar

rest 3 minutes

3 Min AMRAP

15 Burpee Box Jumps (24/20)

15 Overhead Squats (95/65)

Max Toes to Bar

rest 3 minutes

3 Min AMRAP

12 Burpee Box Jumps (24/20)

12 Overhead Squats (115/80)

Max Toes to Bar

rest 3 minutes

3 Min AMRAP

9 Burpee Box Jumps (24/20)

9 Overhead Squats (135/95)

Max Toes to Bar

Monday WOD 5/14/18

“Monster Mash Monday”

“Triple 7”

7 min AMRAP

Min 0-4 20 Pull Ups/20 Med Ball Sit Ups 20/14

Min 4-7 Find max Hang Power Clean

7 min AMRAP

Min 0-4 20 Box Jumps/20 Push Ups

Min 4-7 Find max Power Clean

7 min AMRAP

Min 0-4 20 DU’s/20 Wall Ball

Min 4-7 Find max Squat Clean

*3 min rest between WOD’s

*in each WOD add your highest completed weight to your total reps for your score. For example: 65 reps+ 135lbs= 200 reps