Strength:
Every 1:30 for 8 sets (12min)
2 hang power clean + 2 push press + 2 Thrusters
start @ 50% 1RM Thruster and build
For time:
100 Walking Lunges
90 sit-up
80 Med Ball Cleans 20/14
70 Box Jump Overs 24″/20″
60 V-Ups
50 Pull Up
*25 min Cap*
Strength/Skill – Deadlifts 5-5-5-5 1 Deadlift 1 round of jumping Cindy 2 Deadlifts 1 round of jumping Cindy 3 Deadlifts 1 round of jumping Cindy 4 Deadlifts 1 round of jumping Cindy 5 Deadlifts 1 round of jumping Cindy 6 Deadlifts 1 round of jumping Cindy 7 Deadlifts 1 round of jumping Cindy 8 Deadlifts…
In 7 min Max Distance Farmer’s Carry Men use 2 53-pound kettlebells Women use 2 35-pound kettle bells Power Snatch 3-3-3-3-3 @ 85% 12 min AMRAP 30 Double-unders 10 Power Snatch 95/65 30 Double-unders 11 Power Snatch 30 Double-unders 12 Power Snatch etc, etc, etc…
Partner WOD Saturday The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM Strength/ Skill –…
Strength/Skill – Push Press 3-3-3-3-3 Five rounds for time of: 75 pound Push press, 25 reps 50 Double-unders
Strength- 5 sets of: 3 OHS between 60-90% of 1 RM WOD- 1-12 Deadlift 225/155 HSPU
Please bring in your own sweat towels. Bench Press 3×10 Chest Flys 3×12 *Light DB’s* 15 min AMRAP 60 D/U 3:1 30/25 Cal Row (20/15 AAB Cal) 5 Power Snatch 95/65 5 Hang Sq. Snatch 95/65 5 Sq. Snatch 95/65