May 27th - June 1st

Monday - Memorial Day - Gym Hours are 9am and 10am only.

"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Tuesday

Strength:
OH Squat

5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%

WOD:
10Min AMRAP
"Poker Face"
Hearts = DB snatch 53/35
Spades = Single Arm DB push press 53/35
Diamonds = Burpees
Clubs = Hollow Rocks
Joker = 1 Rope Climb

Face determines movement, card number determines reps. Each athlete gets 10+ cards.

Wednesday

Strength:

Bench Press
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%

WOD
15MIN EMOTM
10 Knees to Elbows
20 Ball Slams 14/20
30 Double Unders
"DU's must be unbroken for rx"

Thursday

 WOD
10 Sprints
Drain pipe to drain pipe
Athletes must sprint down, tap cone, sprint back.
Work in groups of 3, allowing approximately 3:1 rest to work ratio.

Friday

 Strength:
Deadlifts
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%

WOD

"Christine"
3 RFW
500m Row
12 Bodyweight deadlifts
21 box jumps 24/20


Saturday

 WOD:
"Painstorm XII"
400m Run
50 back squats
50 Front squats
50 OH squats
400m Run
50 strict press
50 push press
50 push jerk
400m run
50 hang power cleans
50 hang power snatch
400m run

Perform all movements with empty barbell 45/35.













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