May 2024

0-4:00 800m Run 4:00-8:00 Heavy 2-rep Power Snatch 8:00-12:00 800m Run *each run is for time, lifting is for load, reps must be T&G.

3 Sets (each for time) 3 Rounds of 10 Bench Press (135/85) 20 DB Bent Over/Incline Rows (50s/35s) -rest 1:1 between sets-

Partner WOD In 20 mins, 3000/2600m Row (split) -in remaining time, build to a Heavy Single Clean & Jerk (each)

For Time 42-30-18 Cal Bike Burpees to Plate

Barbara Five Rounds for time:20 Pull-ups30 Push-ups40 Sit-ups50 Squats*3-minute rest after each round*

Partner WOD (Teams of 2) P1: 240/200 Cal Row P2: 20 Bench Press (115/75) 10 Box Jump Overs (24″/20″) *once P2 completes 20 and 10, then they switch. Continue in this manner until the team reaches 240/200 Cal total.

“Bad Annie” For Time 100-80-60-40-20 DUs 50-40-30-20-10 Sit-ups

6 Sets (each for time) 10/8 Cal Bike 14 Barbell Reverse Lunges (95/65) 50′ Broad Jump (or 15 Russian KBS 32/24kg) -rest 3 mins between sets-

Isabel For Time: 30 Snatches, 135# / 95#

30 min AMRAP 400m Run 5 Rounds of “Strict Cindy” *1 rd of Strict Cindy 5 Strict Pull-ups 10 Push-ups 15 Air Squats