​​​​​MONDAY MAY 1

7 Min AMRAP

9 Air Squats

6 ring dips

3 burpees

THEN

9-6-3-

DL 185/225

Chest to bar pull ups


STRENGTH -  Bench


​​​​TUESDAY MAY 2

5 rounds

5 sdhp 115/75

10 kb snatches

15 weighted sit ups


STRENGTH -  BS


WEDNESDAY MAY 3

4 laps with med ball

then

10 rounds

7 toes to bar

3 thrusters 65/95


STRENGTH - Press


THURSDAY MAY 4

4 rounds

25 wall balls

15 box jumps 24/30

50 dubs


STRENGTH - DL


FRIDAY MAY 5

3 rounds

400 m row or bike

20 pistols

20 hang cleans 135/95


STRENGTH -  NONE

​​

SATURDAY'S ARE ALWAYS A SURPRISE  


​​MONDAY MAY 8
ISABEL

30 snatches 95/135

then

21-15-9

weighted push ups

weighted sit ups


STRENGTH - BS


​​​​TUESDAY MAY 9

1 lap

14 strict press start at 40% of max

1 lap

12 strict press 50%

1 lap

10 @ 60%

1 lap

8 @ 70%

1 lap

6 @ 80%

1 lap

4 @90%


STRENGTH - DL

WEDNESDAY MAY 10
5 Rounds

10 OH Squats

7 pull -ups

50' bear crawl


STRENGTH - Bench

THURSDAY MAY 11
18 Min AMRAP

20 wall balls

15 KB swings

10 kness to elbows


​STRENGTH - None


FRIDAY MAY 12
10 to 1

med ball cleans

shoot throughs


​STRENGTH - Press

SATURDAY'S ARE ALWAYS A SURPRISE  


MONDAY MAY 15

18 Min AMRAP

10 Power Cleans 95/135

8 HSPU

6 Squats

4 Push Ups

2 Burpees


STRENGTH - Press


TUESDAY MAY 16

21-18-15-12-9-6-3

walking lunges

toes to bar

dubs


STRENGTH -BS


WEDNESDAY MAY 17

TABATA 

squats

KB Swings

Jumping Pull-ups

burpees​


STRENGTH - DL


THURSDAY MAY 18

50 dubs/45 weighted sit ups/40 kb swings/35 wall balls

30 hr push ups/25 box jumps/20 pull ups/15 ring dips

10 ring rows

STRENGTH none


FRIDAY MAY 19

​14 Min EMOM

​"obstacle Course"

12 foot broad jump

box jump over

2 burpees

3 wall balls


STRENGTH - bench


SATURDAY'S ARE ALWAYS A SURPRISE


MONDAY MAY 22









THIS WOD IS CALLED THE "BRO-HAMMER"

IT IS DONE FOR FALLEN AUBURN POLICE OFFICE RONALD TARENTINO

WE LOVE YOU BUDDY

APD 74


Partners

3 laps 

then 

74 wall balls

74 DL 135/95

74 burpees

74 DL

74 Burpees

74 wall balls

then

3 laps


STRENGTH - NONE


TUESDAY MAY 23

"Leg Day"

25 Dubs

25 squats

1 min squat hold

25 walking lunges

50 dubs

1 min squat hold

25 walking lunges

100 walking lunges

1 min squat hold

25 squats


STRENGTH - Press


WEDNESDAY MAY 24

Bear Complex 12 Min EMOM 

add one complex each minute

clean /front squat/p. press/BS/p. press


STRENGTH - bench


THURSDAY MAY 25

6 Rounds

10 HSPU

6 pistols

2 rope climbs

​NO BOXES  FOR HSPU.  USE THE WALL FOR WALL CLIMBS BELLY TOWARDS WALL


STRENGTH - DL


FRIDAY MAY 26

10 Thrusters

50 Dubs

8 Thrusters

40 Dubs

6 Thrusters

30 Dubs

4 Thrusters

20 Dubs

2 Thrusters

10 dubs


STRENGTH -BS


SATURDAY'S  ARE ALWAYS A SUPRISE






WODS FOR MAY WILL BE POSTED FOR THE ENTIRE MONTH.   

"Its never too late to get in shape"

Rutland CrossFit