WOD May 10,2024

“Watch your thoughts and words  for they become your reality .”

Part A: Gymnastic Strength
Strict Handstand Pushups
5 Sets For Max reps

Part B:
14 Min AMRAP
25Ft. Handstand Walk (Or 4 Wall Walks )
3 Tire Flips 500/300
20 KB Swings 53/35

WOD May 9, 2024

“Avoid all thoughts that weaken you.”

Part A: Deadlift
Build to 85% For 4 Reps

Part B: Mainsite WOD 2/26/24
30 Deadlifts 185/125 MRX 155/105
60 Toes To Bar
30 Front Squats

WOD May 8, 2024

“Celebrate your daily life as a ceremony of ascension.”

Part A: Core
7 Min AMRAP
1:00 Plank Hold
20 Jack Knifes
16 Hanging Knees to Chest

Part B:
4 Rounds For Time
150m Farmer Carry 2×50/2×35
50 Ft DB Lunge
10 Cals On Bike

WOD May 7, 2024

“Do not focus on how much you eat , Focus on WHAT you eat.”

Part A:
7 Sets For Max Load
4 Hang Squat Cleans
2 Push Presses
(Must Be Unbroken)

Part B:
7 Min AMRAP
7 Box Jumps 24/20
7 C2B Pull-ups

WOD May 6, 2024

“Nutrition Fact: If you drink 2 liters of water a day , you’ll be too busy peeing for other peoples drama.”

Part A: Muscle Ups (Rings Or Bar)
8 Min EMOM
2 Reps or Attempts at Current Skill Level

Part B: Mainsite WOD 3/9/24
50 GHD Sit Ups (sub V-ups)
40 Overhead Squats 95/65
30 Burpees
10 Ring Muscleups (sub GI Jane)

WOD May 5, 2024

“Life has its ups and downs …………….. We call them squats.”

Partner WOD:
25 Min AMRAP
50 KB Swings 53/35
50 KB Deadlifts
50 Single Arm Overhead Walking lunges
18 Cal on bike (9 Cal Each)

WOD May 4, 2024

“If speaking kindly to plants helps them grow , imagine what speaking kindly to humans can do .”

Murph Prep WOD:
3 Rounds For Time
800m Run
20 Pull-ups
30 Pushups
40 Air Squats

Monster Mash:
Murph Prep WOD
Rest 5 Mins
10 Rounds For Time
2 Wall Walks
4 Deadlifts 265/185
Rest 5 Mins
50 GHD Sit Ups
20 RIng Dips

WOD May 3, 2024

“Eating Junk Food is so common that when someone starts eating healthy it is instantly labeled as dieting.”

Part A: “Karen”
15o Wallballs 20/14
*12 Time Cap

-Rest 5 min

then Part B:
1 Mile Weight vest Run 20/14

WOD May 2 , 2024

“Never trust your fears, they don’t know your strength.”

Part A: Deadlift
5×5 @ 75%

Part B: 10 Min AMRAP
30 Alt. DB snatches 50/35
30 Alt. DB Lunges 1 DB Choose Technique
30 Double Unders

WOD May 1, 2024

“Tough times don’t last , but tough people do .”-Robert H. Schuller

Part A: Gymnastic Strength
4×5 Strict Pull-ups
(weighted , L-sit , C2b, Strict Bar Muscleup)

Part B: Met Con
3 Rounds For Time
400m Run
3 Rope Climbs (CRX Legless)
20 Box Jumps 24/20 , CRX 30/24