Monday 5/31

MURPH

Option 2:
800m Run
50 Pull-ups
100 Push-Ups
150 Air Squats
800m Run

Partner Option:
Rx’d or Option 2. Run together. Trade reps.

Tuesday 6/1

“STRENGTH”

In 12:00
1000/750m Row
– in time left –
3RM Front Squat

“CONDITIONING”

50 Push Jerks For Time
*20/15 cal bike everytime you drop

“Gold” -155/105
“Silver” – 135/85
“Bronze” – 75/55

Wednesday 6/2

“CONDITIONING”

AMRAP 22 – Teams of 2 – Trade Every :60
3000m Bike
200 Lunges
100 DU

Thursday 6/3

“STRENGTH”

EMOM 10 Minutes:

Odd – :30 Strict HSPU
Even – :30 Muscle-ups

“CONDITIONING”

For Time:

16-12-10-8-6
Alt Single Arm Devils Press (Pick Load)
Box Jump Overs (24/20)

Friday 6/4

“CONDITIONING”

6 Rounds for Time:
3 Power Snatches
3 Overhead Squats
10 T2B
200m Run
REST 3:00 between rounds

Saturday 6/5

7:30am

2RFT
40 Box Jumps
40 Alt. Lunges
40 Cal Row
40 Sit-ups
40 Wall Ball Squats

FOLLOW US ON SOCIAL

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WODS 7/19

Monday 7/19 “STRENGTH” E3MOM x 5 5/5 Alt. Back Rack Reverse Lunges 8/8 SA Bent Over KB Row *make the

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WODS 7/12

Monday 7/12 “STRENGTH” Every 2:00 x 5 Sets: 4/4 Alternating Back Rack Reverse Lunges “CONDITIONING” AMRAP 15 minutes: 50/40 Calorie

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WODS 7/6

Monday 7/5 “CONDITIONING” Benchmark: Holleyman 30 Rounds for Time: 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155)

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WODS 6/28

Monday 6/28 “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats @ 22X1 “CONDITIONING” For Time: 100ft. Walking Lunges 21

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WODS 6/21

Monday 6/21 “STRENGTH” In 10 minutes: Find a heavy 3-rep Back Squat + 1 x AMRAP @ 80% from above

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WODS 6/14

Monday 6/14 “STRENGTH” 4 Rounds: 5 Tempo Strict HSPU @ 41X2 REST 1:00 8 Single Arm DB row REST 1:00

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