Monthly Archives: May 2018

WOD for 5.26.18

Strength:


Metcon:
Slog:
1 Round
800m Run
30 Power Snatch (95/65)
30 Plate Sit-ups (35/25)
30 Box Jumps (24"/20")

2 Rounds
600m Run
20 Thrusters (115/85)
20 Plate Sit-ups
20 Box Jumps

3 Rounds
400m Run
10 Power Cleans (135/95)
10 Plate Sit-ups
10 Box Jumps

WOD for 5.25.18

Strength:



Metcon:
"Murph"
1 Mile Run (8 Laps)
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

or

"1/2 Murph"
.5 Mile Run (4 Laps)
50 Pull-ups
100 Push-ups
150 Squats
.5 Mile Run

***Partition reps however you choose, but you must bookend the workout with the 1 mile or .5 mile runs.

WOD for 5.22.18

Strength:
Back Squats
1) 10min E2MOM
6 Reps @ 70% 1RM

2) Front Pause Squats
5x3 @ 70% 1RM




Metcon:

5 Rounds
10 Thrusters (115/80)
200m Run