WOD: Teams of 2: 2RFT 50 power cleans 135/95, 100 deadlift 135/95, 150 DU/450 SU, 800m run
Workout of the Day
Friday, May 10th
Strength: Strict Press 5×2 @ 87-91% WOD: JT 21/15/9 Handstand Push Ups, Ring Dips, Push ups
Thursday, May 9th
WOD: AMRAP 18: 50 DU/150 SU, 40 Lunges (walking or stationary), 30 Sit ups 20/15 Cal bike, 10 Push Jerk 185/135
Wednesday, May 8th
Skill: Muscle Ups – Accumulate 20 bar muscle ups. WOD: 16 Min EMOM: Even – 1 hang power clean + 1 power clean + 1 squat clean Odd: 1 Clean, 1 Power Jerk, 1 Split Jerk
Tuesday, May 7th
Strength: Power Snatch 7×3 @ ~50% WOD: 4RFT 5 Front Squat (155/105) 10 TTB 15 HRPU
Monday, May 6th
Strength: Strength: Close-Grip Bench Press 4×10 @ 60% WOD: 5 Rounds 60s Assault bike 60s KBS 53/35 60s DB Push Press 35/20 60s rest
Saturday, May 4th
Murph Prep #2 – AMRAP 30: Teams of 2 complete 200m run 10 pull ups 20 push ups 30 air squats *Use weight vest if you are using a vest for Murph*
Friday, May 3rd
Strength: Front Squat 6×2 @ 87-91% WOD: AMRAP 12 12 bar facing burpees 15 Push Press 95/65 18 WB 20/14
Thursday, May 2nd
WOD: 5RFT 400m run 10 pull ups 16 Single-Arm DB C&J 50/35 Accessory: 4×10 weighted knee raises (use a med ball or light DB between feet) while hanging on a rig.
Wednesday, May 1st
Strength: Deadlift 5×3 @ 85-90% WOD: AMRAP 9 9 Dual KB Deadlift (70/53) 13 russian KBS (70/53) 17 sit ups