WOD
A.1
5 Rounds
3 Bench Press
10 DB Hex Press
A.2
4 Rounds
6 Power Cleans #155/#110
7 Burpee Pull Ups
10 KB Swings #70/#53
Run 200m
A.3
3 Rounds
30 Alt DB Hammer Curls
60 Banded Tricep Extensions
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Deadlifts
8(e) Single Leg Banded RDL
A.2
Run 800m
4 Rounds
20 AbMat Sit Ups
10 DB Front Rack Reverse Lunge
Run 600m
3 Rounds
20 AbMat Sit Ups
10 DB Front Rack Reverse Lunge
Run 400m
2 Rounds
20 AbMat Sit Ups
10 DB Front Rack Lunge
Run 200m
20 AbMat Sit Ups
10 DB Front Rack Lunges
RX: #50/#35
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Press
10 Plate Raise
A.2
5 Rounds
12 Push Press #135/#95
20 Box Jumps
(15:00 Cap)
A.3
3 Rounds
20 Deadbugs
10 Pillar Plank to Press Up
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Back Squat
12 DB Lunge
A.2
In 5:00
25/17 Cal Row
Then AMRAP
9 Power Cleans #95/#65
21 Double Unders/42 Singles
Rest 1:00
In 5:00
17/12 Cal Row
Then AMRAP
6 Power Cleans #135/#95
21 Doubles/42 Singles
Rest 1:00
In 5:00
10/7 Cal Row
Then AMRAP
3 Power Cleans #165/#115
21 Doubles/42 Singles
Post loads and rounds to comments.
Memorial Day “Murph” 9:00am
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
RX: #20/#10 Vest
Post times to comments.
