WORKOUT OF THE DAY

Friday, May 24

Buy-in

3 rounds of:

Kettlebell swing x10-12 (Heavy)

Handstand push-up OR Wall climbs x3-4

Wall balls x10-12 (unbroken)

Plank hold x30 second

WOD

EMOM for 20 min  

Odd minutes: 3 Clean and jerks (185/135)

Even minutes: 30 second squat hold (Hips at parallel)

Cash-out

Choose 2 movements each day, complete 2 rounds

Alternating dumbbell bench press x20

Bent over dumbbell row x10 ea. arm

GHD sit-up x10

REMINDER!!

Memorial day “MURPH”    

This Monday at 9am, there will be food and drinks post WOD. 

MERICA!!!!!!!

Thursday, May 23

Buy-in

3 rounds of:

Kettlebell swing x10-12 (Heavy)

Handstand push-up OR Wall climbs x3-4

Wall balls x10-12 (unbroken)

Plank hold x30 second

WOD    

3 rounds

7 dead lifts (225/155)

7 Box jumps overs

5 minutes rest then 

3 rounds 

21 toes to bar

21 wall balls (20/15)

Cash-out

Choose 2 movements each day, complete 2 rounds

Alternating dumbbell bench press x20

Bent over dumbbell row x10 ea. arm

GHD sit-up x10

Wednesday, May 22

Buy-in

3 rounds of:

Kettlebell swing x10-12 (Heavy)

Handstand push-up OR Wall climbs x3-4

Wall balls x10-12 (unbroken)

Plank hold x30 second

WOD    

For time:

50 Burpees

50 Pull ups  

Cash-out

Choose 2 movements each day, complete 2 rounds

Alternating dumbbell bench press x20

Bent over dumbbell row x10 ea. arm

GHD sit-up x10

Tuesday, May 21

Buy-in

3 rounds of:

Kettlebell swing x10-12 (Heavy)

Handstand push-up OR Wall climbs x3-4

Wall balls x10-12 (unbroken)

Plank hold x30 second

WOD    

4 rounds for times:

5 Bastards

4 Power cleans (135/95)

3 Thrusters   

2 Snatches (any style)

1 Over head squat 

400 m run 

3 min rest between sets 

*Score slowest round 

Cash-out

Choose 2 movements each day, complete 2 rounds

Alternating dumbbell bench press x20

Bent over dumbbell row x10 ea. arm

GHD sit-up x10

Buy-in

3 rounds of:

Kettlebell swing x10-12 (Heavy)

Handstand push-up OR Wall climbs x3-4

Wall balls x10-12 (unbroken)

Plank hold x30 second

WOD

“Sara”

3 rounds for time of:

5 Push jerks (135lb M/ 95lb F)

15 Pull-ups

30 Push-ups

45 Squats

Cash-out

Choose 2 movements each day, complete 2 rounds

Alternating dumbbell bench press x20

Bent over dumbbell row x10 ea. arm

GHD sit-up x10