This Week’s WODs – CrossFit Aspire

Monday, May 15th
Bench Press 6

AMRAP in 15
1-5 Strict Pull-ups
10 Push-ups
15 Sit-ups
30 Double-Under

Rx+ 3 MUs / 6 HSPUs / 15 SUs / 30 DUs

Tuesday, May 16th
Back Squat 8

15 Thrusters / 400m Run
15 Front Squats / 400m Run
15 Push Presses / 400m Run
15 Front Squats / 400m Run
15 Thrusters / 400m Run
(95/65)

Wednesday, May 17th
Every :60 x 15
Clean Pull + Power Clean

21 – 18 – 15 – 12 – 9 – 6 – 3
KB Swings (55/35)
200m Run

Thursday, May 18th
Rope Climbs

3 Rounds
500m Row
25 Sit-ups
14 DB Power Snatches
7 DB Push Press
7 DB Push Jerks
7 DB Split Jerks
(35s/20s)

Friday, May 19th
Teams of 2
In 30 Minutes…
4 Rounds
25 Deadlifts (135/95)
25 Box Jumps
4 Rounds
25 Wallballs
25 Toes to Bar
4 Rounds
25 KB Head Cutters (35/25)
25 Burpees
AMRAP Calorie Row
– switch every 10

Saturday, May 20th
Shoulder Press 5

21 – 15 – 9
Thruster (75/55)
KB Swing (55/35)
400m Run

Rx+ 95/65 & 70/45

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