Monday May 28, 2018
Monday – Memorial Day! WOD: Murph Run 1 mile 100 pull ups 200 push ups 300 air squats Run 1 mile Partition reps as needed. If you have body armor – wear it!
Friday May 25, 2018
Strength: Clean 1×5 @ 70%; 1×5 @ 75%; 1×5 @ 80%; 1×5 @ 85% WOD: 50 box jumps (24/20) 40 kettle bell swings (53/35) 30 V ups 20 wall balls (20/14) 10 Chest to bar pull ups
Thursday May 24, 2018
Strength: Overhead squat 1×5 @ 70%; 1×5 @ 75%; 1×5 @ 80%; 1×4 @ 85% WOD: Buy in: 30 calorie assault bike 3X 9 handstand push ups 9 deadlift (225/155)
Wednesday May 23, 2018
Strength: Jerk 1×3 @ 65%; 1×3 @ 70%; 1×3 @ 75%; 1×2 @ 80%; 1×2 @ 85% WOD: 8 minute AMRAP 20 double unders 15 hang power snatch (75/55)
Tuesday May 22, 2018
Strength: Deadlift 1×5 @ 70%; 1×5@ 75%; 1×5@ 80%; 1×5 @ 85% WOD: Rowling for burpees VERSION 2! With a partner. Each will row under 750 total meters. How many burpees you do will depend on you and your partner. Record total number of burpees for score – lowest number wins.