WOD 230515

3rds for total reps/calories: 1m Calorie Row 1m HSPU or Push-up 1m Calorie Bike 1m DL (you pick the weight) 1m Rest *No rest between movements until all complete “Mother is the name for God in the lips and hearts of little children.” – William Makepeace Thackeray

WOD 230512

Every 90sec – 8rds 1 PJ Build by feel Then, Benchmark Friday! “Jackie” For time: 1K Row 50 Thrusters (45/35) 30 Pull-ups “Imagination is the eye of the soul.” – Joseph Joubert

WOD 230511

Partner AMRAP 25 Relay Style 3x200m Runs (3 per person) Into Relay Style 3x200ft Sled (Push 3/2 or Pull 4/3 – team picks) “What would life be if we had no courage to attempt anything?” – Vincent Van Gogh

WOD 230510

FSQ – 7, 5, 3 Increase each set Then, For time: 30, 20, 10 BJ (24/20) KB GSQ (70/53) “Real happiness is cheap enough, yet how dearly we pay for its counterfeit.” – Hosea Ballou

WOD 230509

Max Strict Pull-ups 4rds – 1m ON/30sec OFF Max Push-ups 4rds – 40sec ON/20sec OFF Then, 10rds – 15/10 Calorie Bike Sprints “If you do not think about your future, you cannot have one.” – John Galsworthy

WOD 230508

AMRAP 12 5 HCL 10 FR Lunge Steps 15 S2O (75/55) *Every time you set down the bar – run 100m **4m Rest** Tabata x2 (20sec ON/10sec OFF – 16rds) Bar-facing Burpees “Kindness can become its own motive. We are made kind by being kind.” – Eric Hoffer

WOD 230505

BSQ 7, 5, 3 Increase each set, mod/heavy by feel Then, Benchmark Friday! “Annie” For time: 50, 40, 30, 20, 10 Double Unders Sit-ups *Compare to 1/2/23 “Carry out a random act of kindness, with no expectation of reward, safe in the knowledge that one day someone might do the same for you.” – Princess …

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WOD 230504

AMRAP 10 10 Calorie Row Burpees Over the Rower – 2, 4, 6, 8, 10… *Rest 2m AMRAP 10 2 DL + 4 HPCL + 6 S2O (135/95: RX = UB complex) “Compassion isn’t about solutions. It’s about giving all the love that you’ve got.” – Cheryl Strayed

WOD 230503

For time: “1/2 Murph” Run 800m 50 Pull-ups 100 Push-ups 150 ASQs Run 800m *Vest if able *Compare to 4/3/23, 5/11/22, 4/13/22, 3/16/22 “A part of kindness consists of loving people more than they deserve.” – Joseph Joubert

WOD 230502

10rds for total time: 3 SB OTS 1 Rope Climb 30sec Rest “You cannot do kindness too soon, for you never know how soon it will be too late.” – Ralph Waldo Emerson

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