Monthly Archives: May 2021

Strict OHP- Est. a 1RM or 5X10@RPE6
*14 min cap.

Complete 4 Rounds:
10X- Bench Press (185/125) (135/85)
15 cal- Bike or Row
10X- […]

“Murph” WOD. For time:

Run 1 Mile
100X- Push-up
200X- Pull-up
300X- Squat
Run 1 Mile

*You can partition reps […]

Start on any circuit:
C1: 10-15-20-15-10. Rest 1 min after set.
Bench Press (135/85)
DB Tricep OH Ext. (15/10’s)

C2: 10-15-20-15-10. Rest 1 […]

Pause Front Squat- 5X3 Build to RPE10
*16 min cap. 3 sec pause.

Complete 3 Rounds:
5X- Bulgarian Lunge (55/35’s) RL=1
5X- […]

Bench Press- Est. a 5RM or 5X8@RPE7.
*16 min cap.

Complete circuits in any order:
C1: 3 sets. Rest 90 sec after […]

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
4X- Weighted Pull-up (RPE10)
12X- DB Lat Pull-over (55/35)
16X- DB Hammer Curl (25/15’s)

Sumo Deadlift- 10X10@50-60% or RPE5.
*20 min cap.

Complete: 20-16-12-8.
Run 400Y
Burpees Over Box
Bike or Row (cals)
TRX Pikes
Starfish Sit-up RL=1
Side Plank […]

Complete strength in any order:
Front Squat- 2X1@90%, 2X10@65% or 4X10@RPE7
BB Strict OHP- Est. a 5RM or 4X10@RPE7
*24 min cap.

EMOM […]

Partner WOD for time:
100X- Wall Ball (20/14)
90X- Push-ups
80X- Pull-ups
70X- Sit-ups
60X- Burpees
50X- BB Thruster (95/65)
40X- BB Bent-over Row
30X- DB Bench Press (55/35’s)
20X- TTB
Run 400Y

Sumo Deadlift- 5X1@85% or 5X12@RPE6.
*16 min cap.

Start on either circuit once done:
C1: 3 sets. Rest 1 min after set.
15X- […]