WOD

A) E2MOM x 16 min

– 1 (squat) clean & (split) jerk

*start at 65% and build to something heavy. Goal is to have no misses.

 

B) AMRAP in 12 min at 80-90%

– Run 200 meters

– 10 Alternating DB snatches (50-75/25-45)

– 30 double unders (90 singles)

 

Masters

A) EMOM x 15 min

1: Back squat x 10-10-8-8-6 (building)

2: 3 negative pull-ups (rest 5 seconds between reps)

3: rest and build on back squat

 

B) 12 min AMRAP:

– Run 200 meters

– 10 Alternating DB snatches

– 12 sit-ups

– 14 walking lunges/box step-ups

Memorial Day Murph

For time (full):

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 squats

– 1 mile run

*Wear a 20lb vest if you have one.

 

For time (half):

– 800 m run

– 50 pull-ups

– 100 push-ups

– 150 squats

– 800 m run

A) Strict Overhead Press – 1RM build up

* Set 1 – 4 reps @ 80%

* Set 2 – 3 reps @ 85%

* Set 3 – 2 reps @ 90%

* Set 4 – 1 rep @ 95%

* Set 5 – 1 rep @ 101+%

* Set 6 – 1 rep @ 101+% (optional)

Rest 2-3 minutes between sets.

 

B) 3 rounds not for time:

– 20 BB front rack reverse lunges (building, heavier than last week)

– R60S

– hand over hand sled pulls (heavy but speedy)

– R60S

– 8-10 single arm DB press @ 2111

A) Build to a heavy power snatch double in 10 minutes (6-8 sets)
– Rest 10 sec between reps. If you find it early, drop weight and do doubles EMOM until 10 min has expired.

B) Every 5 min x 20-25 min (4-5 sets)
– 6 TnG power snatches (build if able)
– 8 burpees over the bar AFAP
– 20 sec row sprint @ 100%

A) E2MOM x 16 min (8 sets)

– 1 power clean + 1 hang (squat) clean + 1 front squat + 1 jerk

*Start at 65% and build to something tough but sharp.

 

B) 10 rounds for time:

– 3 squat cleans @ 65%

– 4 box jump overs (24/20”)

A) EMOM x 15 min

1: Bench press x 4-5 @ 30X1 (start at 65% and build)

2: Weighted pull-up x 2-3

OR 6-8 bent over double DB row

3: Supine medball hamstring curls x 8-10 @ 20X1

 

B) 3 rounds for time

– 400m run

– 15 CTB pull-ups

– 50 double unders

A) EMOM x 5 min

Back Squat

*Set 1 – 40% x 1 rep

*Set 2 – 50% x 1 rep

*Set 3 – 60% x 1 rep

*Set 4 – 70% x 1 rep

*Set 5 – 80% x 1 rep

R60S, then….

Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep

*Set 8 – 95% x 1 rep

*Set 9 – 95+% x 1 rep

*Set 10 – 101+% x 1 rep (optional)

If you’re feeling it, go for it!

 

B) EMOM x 15 min

1: 5-10 T2B

2: 10-15 KB swings (70/53, 53/35)

3: 15-20 goblet hold reverse lunges (alternating legs)

A) E2MOM x 16 min

– 1 hang power snatch + 1 overhead squat + 1 (squat) snatch

 

B) 3 rounds not for time:

– 20 BB front rack reverse lunges (building)

– R60S

– sled drag heavy but fast walk down and back

– R60S

– 8-10 single arm DB press @ 2111

 

C) Not for time but consistent pace:

– 20 turkish get-ups alternating each rep AHAP