“MURPH” Times: 8AM & 9:30AM Saturday May 25th
Weigh-ins for paleo challenge are Friday May 24th during business hours
BBQ @ 12:30, please bring your favorite Paleo Dish.
Strength/Skill – Snatch. Find your 1 rep max of the day.
10 Rounds for time:
•1 Snatch. Use 80% of 1RM snatch
•5 Box jumps (30/24)
•100m Run
Perform the Snatches carefully. 10 burpee penalty after the wod for every missed snatch.
3RFT 25 Weighted Sit Ups w/DB 35/25 10 Bar M/U’s 400m run Strength: Strict Press- 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.)
One recipe that I have tried to fit into our way of eating is a pasta primavera. A great meal that makes the most of your veggie servings. Top it off with some grilled chicken and fantastico! You have a meal that will keep you full all night. Ingredients: 12oz of chicken breast (12P) 1…
Strict Press 7×3 Increase weight if wanted 12 min to complete 6 RFT 7 Strict HSPU 7 HR Push Up 7 2-KB Russian Swing 53/35 100′ Farmers Carry 53/35 *21 min Cap* Not part of classes just some extra side work if wanted- 3 Giant Sets, resting 1:00-2:00 between: 16 KB Front Rack Reverse Lunges…
Stone Work 4 RFT 50 D/U 2:1 25 T2B 12 Sq. Clean 165/115 *17 min Cap*
Strenght/Skill – Bench Press 5-5-3-3-2 30 min AMRAP 3 – Deadlifts 225/155 6 – Burpee Pull-ups 9 – KB Swings 200m – Run
Strength/Skill – K.B./D.B One Arm Snatch W.O.D. # 1 – 7 min A.M.R.A.P 10 Squat Cleans 135/95 20 Ab Mat Sit-ups W.O.D. #2 – 4 R.F.T. 400m Run 15 Push Jerks 135/95