Fitness
E5M x 5-8 sets:
– 400m run
– 8 double KB deadlifts
– 6-10 dips
– 6-10 lemon squeezes or sit-ups
Performance
E5M x 5-8 sets:
– 400m run
– 8 deadlifts
– 6-10 ring dips
– 6-10 lemon squeezes
*DL: 225/155, 185/125, 155/105, 135/95, 115/75
WOD
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 8-12/side half kneeling landmine press
– 4-8 strict hanging leg or knee raise
Even sets:
– 12-16 alt. landmine lateral squats
– 12-16 L-seated banded row
B) 15 min AMRAP:
– 12 cal row
– 10 alt. DB snatch
– 8 DB box step overs
Performance
A) E2M x 8 sets
Sets 1-2: 3 hang power snatch
Sets 3-4: 2 hang power snatch
Sets 5-8: 1 hang power snatch
B) 15 min AMRAP:
– 15 cal row
– 12 alt. DB snatch (50/35)
– 9 box jump overs (24/20”)
Fitness
A) E4M x 3 sets:
– 8-12 bench press
– 8-12/side SA half kneeling banded lat pull/downs
– 6-8/side banded twist @ 3010 tempo
B) “Mini-er Murph”
For time:
– 600m run
+
6 rounds:
– 5 pull-ups
– 10 push-ups
– 15 air squats
+
600m run
Join us for Memorial Day Murph on Monday, May 30th!
Performance
A) E4M x 3 sets:
– 1 RIR bench press @ 75-80%
– 8-12/side SA half kneeling banded lat pull/downs
– 6-8/side banded twist @ 3010 tempo
B) “Mini Murph”
For time:
– 800m run
+
8 rounds:
– 5 pull-ups
– 10 push-ups
– 15 air squats
+
800m run