WOD:

Teams of 3

25 min AMRAP

10/7 Calorie Bike

6 Burpees over Sandbag

Sandbag Fence Run

WOD:

Every 2:00 x 7

35 Double-Unders (70 SU’s)

9 Toes2Bar

3 Power Cleans

build in weight every set to a heavy triple

WOD:

A. Bench or Push Press

work up to a heavy set of 5

B. 3 rounds

30/21 Calorie Row

25 Wallballs

20 1 arm DB hang Clean and Jerks (50/35)

WOD:

5 Sets

30 Sit-Ups

15/10 Calorie Bike

6 Deadlifts (275/185)(185/135)

rest 1-2 mins between sets

WOD:

Option 1:

A. Hang Power Clean

Build to a heavy set of 2

B. “DT”

5 Rounds

12 Deadlift (155/105)

9 Hang Power Cleans

6 Push Jerks

Option 2:

5 Sets, rest 2 mins between sets

20 Deadlifts (115/75)

20 Incline Reverse Fly’s (8/5)

10 Strict Chin-ups

10 DB Thrusters (35/20)

Reminder that Monday, 5/27 is Memorial Day “Murph”

We will be running heats at 8am and 10am.

I’ll throw up a sign up on the WB but if you don’t get in to sign up just show up!

All kinds of scaling options will be provided

WOD:

EMOM x 18

1st min: 12 Toes2Bar

2nd min: 15/10 Calorie Bike

3rd min: 50′ Sandbag Lunge (50/35)

WOD:

15 min AMRAP

15 Power Snatches (75/55)(65/45)

30 Double-Under’s (60 SU’s)

15 Wallballs

30 Double-Under’s (60 SU’s)

WOD:

21-15-9

Deadlifts (225/155)(155/105)

400m Run

WOD:

Option 1:

For Time:

5 Rounds of “Cindy”

30 Overhead Squats (135/95)

1000m Row

Option 2:

1000m Row

20 DB Turkish Get-Ups (50/35)(35/20)

5 Rounds of “Cindy”

“Cindy” – 5 pull-ups, 10 push-ups, 15 squats

10 Turkish Get-Ups each arm (20 total)(video)

WOD:

3 Sets

500m row

400m Run

*rest 3 mins between sets*

Murph is coming!!