6-1

Overhead squat (from the floor)2 – 2 -2 – 2 – 2

WOD:

Randy with a run

75 power snatches 75/55

Every 2 minutes run 200 meters, until you have completed the snatches.

5-31

Strict Press5-5-5-3-3-1-1

WOD:

5 rds

9 ring rows (straps straight, body flat)

7 deadlifts 275/185

5 box jumps 24/20

Elite: deadlift 315/225

         Box jump 30/24

“Memorial Day MURPH”

Class times: 8am & 9:30am

We will grill out afterwards! Bring a side and your favorite beverage!

5-28

WOD 1,2&3 from Dynamic Duo.

Good luck to Matt on day 2 at Regionals!

5-27

Work the following complex from the rack for 15 minutes3 push presses + 1 split jerk
WOD

3 rds

4 minutes of Cindy

Rest 1 minute

*pick up where you left off when starting second and third rounds

“Jenny”

Bench press4x3

“Jenny”
20 min AMRAP

20 OHS 45/35

20 back squats 45/35

400m run

5-25

Clean and jerkEMOM

1@55%

1@60%

1@65%

1@70%

1@75%

Then

12 minutes to find a new 1 rm

WOD:

40 dl 225/155

20 hang cleans 135/85

10 ring or bar Muscle ups