WOD

Special Memorial Day Hours: 8:00 – 10:00am

First heat begins at 8:00am and will continue every half-hour through 10:00am.

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

 

A) Coaches Choice Warm-up

B) For Time:
2000 m Row
rest 5 Min

For Time:
50 Ring Dips
50 Burpees
rest 5 min

For time:
Run 1 Mile

A) Coaches Choice Warm-up

B) In Teams of 3 Perform
“Regional Team Event 7/8”
100 Power Snatch (115/75) (Only 1 athlete may work at a time)
50 Synch Toes To Bar (Only 2 athletes work at a time)
50ft Handstand Walk ea. person
50ft Handstand Walk ea. person

*Scale synch toes to bar to synch hanging leg lifts.
*Scale handstand walk to 4 wall climbs per person.

C) With the same team of 3, perform:
For Time:
150 Kettlebell Swings (53/35)
3000 m Row
150 Kettlebell Swings (53/35)

*Only 1 person can work at a time. Partition the reps however you please.

A) 3 Sets
Single Leg KB Deadlift x6 ea. leg
Hang Muscle Clean x8
Wall Climb x3

B) “DT”
5 Rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

A) Coaches Choice Warm-up

B) 4 Sets
DB Bent Over Row x8 ea. arm
Single Arm Alternating DB Bench Press x8 ea. arm

C) EMOM for 21 Min do:
Min 1 – Double Under x30
Min 2 – Wall Ball x10
Min 3 – Kettlebell Swing x10

A) EMOM for 12 min
Min 1 – Jump Rope x30 sec
Min 2 – Wall Squat x10
Min 3 – Gymnastic Kip x5 + Pull-up x2

B) Every 7 Min for 28 Min Complete
For Time:
400 m Run
15 DB/KB Thrusters (35/20)
15 Pull-ups

A) Coaches Choice Warm-up

B) 3 Sets
False Grip Ring Pull-up Hold x15 sec
Spider Man Ring Push Ups x12
L-Hang x15 sec

C) 6 Sets, ea. for time of:
15 Cal Row
10 Games Standard Box Jumps (24″/20″)
5 Handstand Push-ups
rest 2 min

A) 3 Sets
Wall Squat x5
Sotts Press x5
Overhead Lunge x10
Nose To Wall Hold x20 sec

B) 4 Sets
Overhead Squat x3 @80% of 1RM @33×1

C) 3 Rounds for time of:
5 Hang Squat Snatch (135/95)
25 Toes To Bar
5 Hang Squat Snatch
25 Push-ups