Tuesday053116
•••
Back squat – heavy single
•••
3 RFT
42 double unders
15 power cleans 135/95
9 box jumps 24/20
Tuesday053116
•••
Back squat – heavy single
•••
3 RFT
42 double unders
15 power cleans 135/95
9 box jumps 24/20
Friday’s WOD will be a strength day. Murph will be Saturday morning at 10am! Cookout will follow!
Clean and jerk
10×1
Thursday052616
•••
4 RFT
10 power cleans 135/95
20 wall balls 20/14
Wednesday052516
•••
Strength – 10 minute EMOM
odd: 5 strict pullups
Even: 15 second L hang
•••
16 min AMRAP
2 ring muscle ups
4 hspu
8 Kettlebell swings
Tuesday052416
•••
21-18-15-12-9-6-3
OHS
Situp
•••
Rest
•••
6 min AMRAP ladder
Clean and jerk 155/105
Burpee
Monday052316
•••
Back squat 3rm
•••
For time:
21 deadlifts 225/155
Run 400m
15 deadlifts 225/155
Run 400m
9 deadlifts 225/155
Run 400m
Friday062016
•••
Push jerk 5rm
•••
For time:
21 thrusters 95/65
12 strict ring pullups
15 thrusters 95/65
9 strict ring pullups
9 thrusters 95/65
6 strict ring pullups
Thursday061916
•••
For time:
70 Wall ball
50 Sdhp
30 Burpee box jump over
10 Wall walk
Wednesday061816
•••
Deadlift 5rm
•••
21-15-9
Overhead squat 95/65
Chest to bar pullups
*run 400m to start each round.
Tuesday 061716
•••
Power snatch + squat snatch
•••
9 min AMRAP
9 toes to bar
7 hspu
5 power cleans 135/95