WOD 501

4 Rounds:
30 Kettle Bells @ 30lbs.
15 Push-Ups
30 Sit-Ups
15 Pull-Ups

WOD 500

Part A (No Rack):
10 Back Squats at 135 lbs.
10 Back Squats at 155 lbs.

Part B:
Descending Ladder:
10 – 8 – 6 – 4 – 2

Jumping Lunges (L+R = 1)
Toes to Bar
Goblet Squats @ 45 lbs.
Medicine Ball Slams @ 18 lbs.

Time - 6:52

WOD 499

8:00 Ascending Ladder

Completed:
2 Wall Balls (@16 lbs.), 2 Weighted Step-Ups (45 lbs.), 2 Pull-Ups
4 Wall Balls (@16 lbs.), 4 Weighted Step-Ups (45 lbs.), 4 Pull-Ups
6 Wall Balls (@16 lbs.), 6 Weighted Step-Ups (45 lbs.), 6 Pull-Ups
8 Wall Balls (@16 lbs.), 8 Weighted Step-Ups (45 lbs.), 8 Pull-Ups
10 Wall Balls (@16 lbs.), 10 Weighted Step-Ups (45 lbs.), 4 Pull-Ups

WOD 498

2 Rounds:

20 Push-ups
30 Box Jumps
40 Kettle Bells (OH)

Time - 10:29

WOD 497

Part A:
Front Squats:
3 @ 95 lbs.
3 @ 135 lbs.
3 @ 145 lbs.

Part B:
10 Front Squats @ 95 lbs.
20 Wall Balls @ 16 lbs.
30 Kettle Bells @ 30 lbs.
40 Double Unders
30 Kettle Bells @ 30 lbs.
20 Wall Balls @ 16 lbs.
10 Front Squats @ 95 lbs.

Time - 7:43

WOD 496

Part A:
Every Minute on the Minute (EMOM)
2 Shoulder Press @ 95 lbs.
2 Push Press @ 95 lbs.

Part B:
6 Rounds:
150m Run
6 Hang Clean and Jerk @ 85 lbs.

Time - 9:30

WOD 495

10-8-6-4-2
Push Jerks @ 105 lbs.
Barbell Burpees

Time - 6:09