3 Rounds of station rotation (30 seconds of work 15 seconds of res)
Jump rope
Med ball clean
Sprints
2 Rounds
20 Monster Walks
20 Squats
20 V-Ups
3 Rounds
Run 400m
15 Deadlift 225lbs/155lbs
50 Double Unders
CLASS WILL BE AT MP AGAIN FOR THE MONTH OF MAY
50 jumping jacks
30 DU or 90 singles
Runners stretch both legs
Max Effort 1-Mile Run
2 Rounds
1 Minute Plank
1 Minute Side Plank
25 Supermans
30 Double Unders
50-40-30-20-10
Double-unders
Sit-ups
10 AMRAP
8 Push Press
8 KB Swings
8 Box Jumps
Run 100m
2 Rounds
Run 200m
10 PVC Pass Thrus
10 PVC OHS
10 Ring Dips
5 Rounds
4 AMRAP
Run 400m
15 OHS 95lbs/65lbs
Max Muscle ups w/ remaining time
***Scale MU to Chest to Bar Pullups***
Rest 3 minutes btw rounds
Score is total muscle ups
Thank Jake Neinberg for his birthday WOD and be sure to wish him a happy belated birthday!
EMOM for 12 minutes: 3 Deadlifts and 3 shoulder press
Then
AMRAP in 7 minutes
3 Box Jumps
6 Push ups
9 Air Squats
2 Rounds
20 Band Pull Aparts
10 Turkish Getups
20 KB Swings
Every 2 minutes
21-15-9
Push Press 115lbs/75lbs
Burpee Over Bar
15 duck walks
20 airsquats with PVC
20 PVC pipe pass throughs
50 mountain climbers
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
8 Rounds:
5 Wall Balls
5 Burpees