Tuesday May 26, 2015
Strength: Press – Week 4 (5,5,3 + 5,5,5) WOD: 16 minute EMOM (alternating) 50 double unders Rest
Monday May 25, 2015
Memorial Day Dynamic warmup: Junkyard dog WOD: Murph Run 1 mile 100 pull ups 200 push ups 300 air squats Run 1 mile Wear 20lb vest if you have one.
Friday May 22, 2015
Strength: Floor press – Week 3 (5,5,3 + 5,3,>1) WOD: 10 minute AMRAP Run 200m Bear crawl 4X across gym (N/S direction)
Thursday May 21, 2015
Strength: Clean (5 x 5) Jerk (5 x 5) WOD: In teams of 2: Ground to overhead (10,000#/6,800#) **only one person works at a time. M/F team = 8,400#. Any combination of weights and movements is allowed to get to the total.
Wednesday May 20, 2015
Strength: Press – Week 3 (5,5,3 + 5,3,>1) WOD: 21-15-9 Hang power snatch (95) Wall ball (20/14)