WOD
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
5 Rounds
Run 200M
15 Burpees
15 Wall Balls
15 KB Swings
Post loads and times to comments.
WOD
A.1 Power Clean EMOM x 12 @ 80%of 1 RM
A.2
“Randy”
75 Power Snatch #75/#55
A.3
3 Rounds
30 Hollow Rocks
Post loads and times to comments.
WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
5 Minute AMRAP
7 Hang Power Cleans #95/#65
7 Nurpees
Rest 2 Minutes
5 Minute AMRAP
8 Front Rack Lunges #95/#65
8 Ab Mat Sit Ups
A.3
6 x 100M Sprints EMOM
Post loads and rounds to comments.
WOD
A.1 Deadlift – 5, 5, 5, 5, 5
A.2
“Boat Race”
3 Rounds
Row 500M
Run 400M
Rest 3 Minutes Between Rounds
A.3
100 Ab Mat Sit Ups
Post loads and times to comments.
Memorial Day Murph
Please join us for “Murph” on Memorial Day Monday at 8am to pay tribute to our fallen heroes. Bring your friends and family.
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
Post your times.
Partner WOD
In teams of two:
100 Kettlebell Swings
400 Meter Run*
100 Barbell Thrusters #45/#35
400 Meter Run
80 Burpees
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings
*Both athletes perform the run at the same time
Post partners and times to comments.
