Wednesday 5/20/2015
A. Front Squat 7×3@75% of 1 RM ME on last B. “Jessie no” 21-15-9 pistols Power snatch 95/65 TTB
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WOD
Tuesday 5/19/2015
A. Push Press 7×3@75% of 1 RM ME on last set B. “Grace” 30 Clean and Jerks @135/95 C. Tabatta weight plank
Monday 5/18/2015
A. Back squats 7×3@75% of 1 RM ME on last set B. “Drummer kick” Amrapx20 10 wallballs 10 box jump step downs 24/20 10 C2B 40 Du’s
Murph Saturday 5/16/2015
Tomorrow will kick off at 9am. Please try and show up before that! We will kick off with “MURPH” 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run Please come on in and sign up for a heat. We will run as many heats as we may need until
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Friday 5/15/2015
A. Deadlift 6×5@70% of 1 RM ME on last set B. 3 RFT 10 dips 15 power snatch 115/83 25 wallballs 20/14
Thursday 5/14/2015
A. “feel the ass…phalt” 100m run 10 OH lunges 75/53 200m run 20 OH lunges 400m run 30 OH lunges 800m run 30 OH lunges 400m run 20 OH lunges 200m run 10 OH lunges 100m run
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Wednesday 5/13/2015
A. Front Squat 6×5@70% of 1 RM on last set B. “light at the end of the…” 50 thrusters 95/63 40 box jump step downs 24/20 30 sq cleans 95/63 20 HSPU 500m row
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Tuesday 5/12/2015
A. Push Press 6×5@70% of 1 RM on max reps last set B. “Oh please” 21-18-15-12-9-6-3 TTB burpees C.Tabatta weighted plank holds
Monday 5/11/2015
Member appreciation week. Look for updates and emails all this week with instructions on how to earn tickets! A.Back Squat 6×5@70% of 1 RM ME on last set B. “Nasty Girls” 3 RFT 50 air squats 7 muscle ups (or 14 burpee c2b) 10 hang power cleans 135/93
Saturday 5/9/2015
“Batman and Robin” In teams of 2- 26 Minute AMRAP Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once) Partner A
