Monthly Archives: May 2018

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 5.24.18

Strength:
Dead Lifts
Find your 5 Rep Max




Metcon:
3 Rounds
25 Hang Power Snatch (75/55)
25 Situps
25 Double Unders

WOD for 5.23.18

Strength:
Strict Pull-ups
5x8



Metcon:

4 Rounds
200m Med Ball Run
1 Rope Climb
20 Box Jumps
1 Rope Climb
20 Sit-ups

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

WOD for 5.21.18

Strength:
Snatch
1) 5x2 Snatch Balance
2) 3x1 Squat Snatch



Metcon:

15 Minute AMRAP
15 Bar Over Burpees
10 Dead Lifts (135/95)
5 Power Cleans