Month: May 2018

Friday, June 1st 2018

Strength/Skill: Bench Press 30-1-20-1-20-1 GP WOD EMOM 12 (alternating) 15 DB Thruster 25/15 15 ABmat sit-ups :30 HS hold or plank hold OPEN WOD EMOM 12 (alternating) 15 DB Thruster 35/25 15 GHD sit-ups :30 HS hold Supplemental 3 rounds 5 burpee max unbroken double-unders Rest :30

Thursday, May 31st 2018

Strength/Skill: Deadlift 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% GP WOD 3 RFT 10 Burpees 50′ DB front rack walking lunge 25/15 10 Push-ups 10 Weight box step-up 25/15 OPEN WOD 3 RFT 10 Burpees 50′ DB front rack walking lunge 35/25 10 Push-ups …
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Wednesday, May 30th 2018

Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% GP WOD AMRAP 11 5 Squat clean @ 50% BW 50 Double-unders or 150 singles OPEN WOD AMRAP 11 5 Squat clean @ BW 50 Double-unders Supplemental EMOM 6 (alternating) 15 abmat sit-ups (slow) 15 …
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Tuesday, May 29th 2018

OPEN WOD “Fight Gone Bad” 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row Calories Rest 1 min Supplemental Tabata – alternating superman hollow hold

Saturday, May 26th 2018

“Murph” 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run *20/14lb vest


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