Memorial Day 5-25-2020
Hero WOD
“Murph”
Run 1 mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile
Friday 5-22-20
Strength
Back Squat
5-5-5-5-5
WOD
3 rounds of
1 min push-ups
1 min ring rows
1 min goblet Squats (53/35)
1 min of Russian ab twist (45/25)
1 min rest
Friday 5-22-20
Strength
Back Squat
5-5-5-5-5
WOD
3 rounds of
1 min push-ups
1 min ring rows
1 min goblet Squats (53/35)
1 min of Russian ab twist (45/25)
1 min rest
Thursday 5-21-20
Warm-up
Agility drills
Conditioning
200m run x 6
1min rest in between
WOD
Open WOD 17.1!!!
10 DB Snatches
15 Burpee box jump overs
20 DB snatches
15 Burpee box jump overs
Etc….going to 50 DB snatches
20min cut off time
Wednesday 5-20-20
Strength
DL
3-3-3-3-3
WOD
7min AMRAP
3 Squat Cleans (185/105)
7 T2B
Tuesday 5-19-20
Strength
Push Press
5-5-5-5-5
WOD
12min AMRAP
10 Dips/ or Push-ups
40 DU’s
10 Burpees
Cashout- 50 Push-ups + Tricep ext
Monday 5-18-20
Strength
2 Squat Cleans + 2 FS
5-7 sets
WOD
For Time
25 Pull-ups, then
21-15-9 of
OHS (95/65)
Run 400m
Then, 25 Pull-ups
(20min cut-off)
Cashout– 30 GHD sit-ups + Bicep curls
Monday 5-18-20
Strength
2 Squat Cleans + 2 FS
5-7 sets
WOD
For Time
25 Pull-ups, then
21-15-9 of
OHS (95/65)
Run 400m
Then, 25 Pull-ups
(20min cut-off)
Cashout– 30 GHD sit-ups + Bicep curls
Friday 5-15-20
WOD
For Time
1000m Row
90 DU’s
80 KBS (62/35)
70 Sit-ups
60 reverse lunges
50 Ring Rows
40 Back Extensions
30 Kb bicep curls
Thursday 5-14-20
Skill
10min EMOM
20sec. of work
1) T2B
2) Burpees
WOD
14min AMRAP
12 DL (185/115)
7 HSPU’s / or 15 Strict pushups
200m run
