WOD

Every 2:00 for 14:00 5 Touch and Go Power Cleans 5 Hang Squat Cleans 5 Shoulder to Overhead Unbroken Complex: Light/Moderate Then.. 18 min AMRAP: 400m Run 6 Burpee to target 12 DB Box step up (1 DB) 18 Alt hang DB snatch

Happy Mother’s Day! Back Squats 2min. for MAX REPS 1min. of REST Repeat For 3 Total Sets Then.. Seated Press Then.. DB pull overs Then.. Db lat raises Then.. Hammer curls Then.. Db Skull Then.. Leg raises

Every 3min. x 10 Rounds: 250m row/200m run Alt 12 DB Bench Press 50/25s 7 Pull-Ups Then… Every 2:00 /10:00 5 rep Push press. Build across.

3 Rounds 10 Alt Pistols 10 Thruster empty bar 30 Crossovers/single Then.. Every 1:15 x 6 Sets: 2 Pause Frint Squats + 2 Front squats @ 60-65% (4 squats each set) Then.. 16 Min AMRAP: 10/7 Cal Bike 1 Hang Squat Clean 50-60% 4 Burpees 10/7 Cal Bike 2 Hang Squat Clean 4 Burpees 10/7…

5 Rounds for time: 4 Min Row 20 Alt Curtsy Lunges 20 Hand Release Push Ups 4 Min Bike 20 Air Squats 20 Toes to bar *Increase Bike and row efforts over the 5 Rounds from moderate/easy too hard.

4 rounds 3:00 on/1 min off 5 Power snatch 3 burpee box jumps 5 OHS 3 burpee box jumps max cal bike/row in remaining time Then… Every 2 Min x 5 sets (week 6 of 6) 8/8 – 1 1/4 Bulgarian split squat 3 Dead stop Deadlift then: 1x 8 TNG deadlift at 75% of…

3 Rounds: 100m Jog 10 Empty BB bench press 8 Ring row 5 Scap pull-ups Then… 3×10/10/10 DB Front raise DB Side raise DB Upright row Complete 10 of each movement before setting your DBs or change plates down. Then… Every 4min x4 (week 2 of 6) 10 Bench Press Build. 10-12 BB Row supinated…

3 Rounds 5 devils press 10 dumbbell thrusters 30 crossover single unders Then… 10:00 Emom 5 Clean and jerks @55% Then…. 4 sets: 6 Back Squats – 70-75% 12 Back Rack Lunge Steps e/s 25 Jumping Squats Then.. 3 sets: – 12Leg lowers – 24 Bicycle Crunch – 12V- Ups

35min. to finish this chipper… 40 Pull-Ups 40 AKB Swings 40 Calorie Row 40 Push-Ups 40 Double Unders 40 Air Squats 400m Run 40 Air Squats 40 Double Unders 40 Push-Ups 40 Calorie Row 40 AKB Swings 40 Pull-Ups

40:00min E2MOM 1&2 400m/300m Row 3&4: 12 DB bench press 30 Crossover Singles 5&6: 10 Clean and Jerks 115/85 12 Sit-Ups 7&8: 300/200m Run