Monthly Archives: May 2017

WOD for 6.1.17

Strength:
Dead Lifts
15min EMOM
5 Dead Lifts @ 60% 1RM



Metcon:

8min AMRAP
10 Front Rack Lunges (95/65)
5 Bar Over Burpees

WOD for 5.31.17

Strength:

1) Bench Press
4x3 - Heavy as Possible

2) 6 min AMRAP
Bench Press (95/65)



Metcon:

5 Rounds for Time
20 Bar Box Steps (95/65) (20"/18")
10 Push Press (95/65)

WOD for 5.27.17

Strength:


Metcon:
"MURPH"

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

You may partition as you see fit, although you must start and end with a 1 mile run.

Please remember, scaling is an option and is encouraged. "Half Murph" is a great option. Above all else, be safe and listen to your body.