Month: May 2018

20mins to complete:

-3RM Backsquat
-85% 1X3+ reps

Partner Wod:

18min AMRAP

30 wallballs (30/20)
50 DB Step Overs (50/35)(24/20)
30 Alt DB Snatch (50/35)

*Split Work as needed
*Modify as Needed

20mins to complete:
5X3 Bench Press (Work to a Heavy 3RM)
-85% of 3RM for 3+ reps

For Time:
750m Row
20 Clean and Jerks (155/105)
40 T2B
*Modify As Needed
*11min Time Cap

6min AMRAP:
5 Deadlift (225/155)
8 Bar facing burpees

-2min Rest

6min AMRAP:
5 Deadlifts (225/155)
30 Double Unders

*Modify as Needed
*Total Reps for Score

*Schedule Reminder*

Sat: Closed:Head out to “Remember the Heroes”

Mon: 9am-11:30am “Murph” clocks start at 9:30, 10:30am

5 sets:
20/15 Cal AB
4 D Ball/sandbag cleans (150/100)
100′ Front Rack Carry
8 Box Jumps (30″/24)
-Rest 2-3 mins in between each set

Front Squat: 10X1 (85%)(RPE 7-8)
-Complete 1 set every 2mins

For Score:
8min Alt. Tabata
-Pushups
-Airsquats