WOD:

EMOM x 20

1st min: Max Calorie Bike

2nd min: 10-15 Deadlifts (225/155)

3rd min: 10 MB Knee Raises + 10 MB Squat Cleans (14/10)

4th min: 10-15 DB Bench Presses

WOD:

A. Build to a heavy

3 position Power Snatch

pockets, above knee, floor

B. EMOM x 12

1st min: 40 second max strict Pull-ups

2nd min: 40 second Hollow rocks

3rd min: 40 second max strict HSPU (sub DB Press)

WOD:

Teams of 3

40 min AMRAP

200m Roiw

6 Burpee Box Jumps

12 Wallballs

*partners complete full rounds at a time*

WOD:

“Power Annie”

50 – 40 – 30 – 20 – 10

Double-Unders

Sit-Ups

*5 Power Cleans after every set, use 65% of your 1 rep max*

WOD:

A. Build to a heavy Hang Squat Clean (sub Back Squat)

B. 8 min AMRAP

3 Hang Squat Cleans (95/65) (sub medball cleans)

3 Toes2Bar

6 Hang Squat Cleans

6 Toes2Bar

9/9, 12/12 …

WOD:

50-40-30-20-10

Sit-Ups

25-20-15-10-5

Box Jumps

10-8-6-4-2

Power Cleans (155/105)

Please sign up for Murph this week, we will be running an 8:45am and 10:00am, Monday 5/28.

WOD:

1k Row

5 Rounds

12 OH Lunges (45/25)

10 Wallballs

8 Pull-Ups

1k Row