WOD

(Work Out of the Day)

05.21.19

A. Strength- S2OH

Strict press 5-5-5

Push Press 3-3-3-3-3

B. MetCon AMRAP

*on a 15 min running clock

00:00-03:00

Max burpees

03:00-05:00

100 DUs

05:00-08:00

Max box jump overs (hip ext NOT required)

08:00-10:00

100 DUs

10:00-13:00

Max burpee box jumps (full hip ext required)

13:00-15:00

100 DUs

05.20.19

A. Strength- Deadlift

5-5-5-3-3-3-3-3

B. MetCon For Time w/ a 13 min cap

50/35 cal row

75 WBs 20#/14#

100 Russian KB swings 70#/44#

05.17.19

A. 1 mile run NFT

85% effort

B. Strength- Bench Press

5 sets max reps w/ ¾ body weight

*scale to allow 10+ reps per set, rest 2 min btw sets

C. 1 mile run NFT

85% effort

Click for a map of the 1 mile route

05.16.19

A. Strength- Jerk Work

Push Jerk: 3-3-3-3-3

Split Jerk: 1-1-1-1-1

B. MetCon AMRAP in 12 min

4 min TABATA assault bike (Cal)

4 min TABATA dball cleans 80#/50#

4 min TABATA Toes To Bar

05.15.19

A. Strength- Squat Complex

5 x 3 front squats + 6 back squats

*progressive loads

B. MetCon AMRAPin 10 min

1000m row buy in then…

AMRAP of

10 wall balls 20#/14#

10 alt DB snatches 50#/35#

05.14.19

A. Strength- Clean and Jerk

15 minutes to find your heaviest set of

3 TNG power clean & push jerk

B. MetCon 5RFT w/ a 15 min cap

6 Clean and Jerk

9 burpee box jumps

45 DUs

Rx 135#/95#, 24”/20” box

05.13.19

Murph Prep Week 5

For time w/ a 40 min cap

800m run

2 min rest

400m run

1 min rest

200m run

50 pull ups

100 push ups

150 air squats

200m run

1 min rest

400m run

2 min rest

800m run

*break up the pull ups, push ups, and squats how ever you want. If you have a vest wear it.

05.10.19

MetCon AMRAP in 25 min

20 Alt DB snatches 53#/35#

10 Alt DB Box step ups 53#/35# DB w/ a 24”/20” box

15 WBs 20#/14#

10 burpee box jumps 24”/20”

05.09.19

A. Strength- S2OH

Strict Press: 3-3-3

Push Press: 3-3-3

Push Jerk: 3-3-3

B. MetCon AMRAP in 9 min

9 S2OH 95#/65#

45 DUs

05.08.19

A. Strength/Skill- Snatch Complex

15 minutes to find your heaviest set of

1 power snatch + 3 OverHead Squats

B. MetCon for Time w/ a 13 min cap

27-21-15-9

Power snatch

OHS

Rx 75#/55#