Bike Erg

24 May 2026

Bike 10K Bike Erg 27:18, 2:43.6/1000m

RomWod

Treadmill Walk & KB Clean & Press Ladder & KB Snatch

22 May 2026

Treadmill Walk 30 minutes, 3 mph, 1.5 miles

Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
5 x (1-2-3-4)

Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)

RomWod

KB Clean & Press Ladder & KB Snatch

20 May 2026

Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
5 x (1-2-3-4)

Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)

RomWod

Sandbag Carry

19 May 2026

In Basement
5 rds of:
Lap 1 no weight, Walk length of basement and back + 2 Squats
Lap 2 60# sandbag, Walk length of basement and back + 2 Squats
Lap 3 50# sandbag, Walk length of basement and back+ 2 Squats
Lap 4 40# sandbag, Walk length of basement and back + 2 Squats
Lap 5 20# sandbag, Walk length of basement and back + 2 Squats
repeat

Time: 25:00

RomWod

KB Clean & Press Ladder & KB Snatch

18 May 2026

Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
5 x (1-2-3-4)

Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)

RomWod

KB Clean & Press Ladder & KB Snatch

15 May 2026

Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
5 x (1-2-3)

Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)

RomWod

KB Clean & Press Ladder & KB Snatch

13 May 2026

Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
4 x (1-2-3)

Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)

RomWod