Wednesday 05/21
Body Armor - 4RNFT
100m KB Farmers Carry
:20 Side Plank ea.
:30 Glute Bridge Hold
WOD - 14 min AMRAP
200m Run
12 Burpees
12 KB Swings (53/36)
Tuesday 05/20
Strength Day
Part 1 - Every 2:00
7 x 5 Back Squats
@ 70-75% of 1RM
Part 2 - OTM x 12 sets
Sets 1-6 = 2 Snatches
Sets 7-12 = 1 Snatch
Build based off feel
Monday 05/19
This week we will move our strength day to tomorrow, Tuesday, due to our Murph event on Friday
This Friday - 05/23 - there will be no regular classes. We will open at 4pm for everyone to come down and get settled in. At 4:45pm we will come together for our National Anthem and Murph’s citation reading. Around 5pm the non-vest heat will begin and 10 minutes after the vest heat will start. Please feel free to hang around afterwards to kick off Memorial Day weekend with us. There will be plenty of scaling options and stations set up for modified pull ups too!
Strength - Every 2:00 x 5 Sets
1 Power Clean + 2 Hang Power Cleans
Build based off feel
WOD - 10 RFT
2 Rounds
50 DU
5 Power Cleans (185/125)
2 Rounds
40 DU
4 Power Cleans
2 Rounds
30 DU
3 Power Cleans
2 Rounds
20 DU
2 Power Cleans
2 Rounds
10 DU
1 Power Cleans
Friday 05/16
We are just one week away from MURPH! Next Friday we will only be open in the evening to complete this hero WOD together as a community ! All are welcome and please feel free to hang around afterwards to kick start the weekend !
Strength Day
Part 1 - Every 2:30
6 x 6 Back Squats
@ 65-70% of 1RM
Part 2 - OTM x 10 mins
1 Clean & Jerk
Begin ~ 70% and build based off feel
Thursday 05/15
Body Armor - 4RNFT
10 Strict Pull Ups
10 Single leg glute bridges ea
100ft Farmers + Front rack KB carry (both sides)
WOD - 15 min AMRAP
8 Alt Devils Press (50/35)
16 Sit Ups
200m Run