WOD
Strength/Skill
3-3-3-3-3
Push Jerk*
*Bar is taken from the Ground. Building each set. Start light to moderate and end slightly above workout weight.
Workout
FOR TIME
3-6-9-12-9-6-3
Push Jerk (155,105)|(135,95)
*15 Cal Row After Every Set
15:00 Hard Cap
Memorial Day, Monday May 27th
8AM Bootcamp, 9AM to 11AM Open Gym only
WOD “Murph“
Workout
TABATA!
8 Sets, :20 Work / :10 Off
Tabata 1 – Bike
Tabata 2 – Lunge
Tabata 3 – Toe-to Bar
Tabata 4 – Push-up
Tabata 5 – Pull-up
-Rest 1:00 b/t Tabatas-
Finisher
ALTERNATING TABATA
T1 – Banded Tricep Pull-Down
T2 – Double DB Curl (light)
*8 Sets Each, Alternating Movements.
Memorial Day, Monday May 27th
8AM Bootcamp, 9AM to 11AM Open Gym only
WOD “Murph“
WOD
Strength/Skill
EVERY 2:00 FOR 4 SETS
1 Power Snatch + 2 OHS + 1 Squat Snatch
*Keep loading light to moderate. This is practice. Each complex should be done unbroken.
Workout
“NANCY”
5 ROUNDS FOR TIME
400m Run
15 OHS (95/65)|(65/45)
20:00 Hard Cap
Memorial Day, Monday May 27th
8AM Bootcamp, 9AM to 11AM Open Gym only
WOD “Murph“
Strength/Skill
EXTENDED WARM-UP
Build Quickly to Heaviest Workout Weight for 2 Sets of 3 Singles
Workout
2 SETS
20 Power Clean (135/95)|(95/65)
15 Burpee
15 Power Clean (155/105)|(135/95)
15 Burpee
10 Power Clean (185/125)|(155/105)
15 Burpee
-Rest 5:00 b/t Sets-
Finisher
3 SETS
10 Barbell Rollouts
20 Hollow Rocks
-Rest as Needed b/t Sets-
Memorial Day, May 27th
8AM Bootcamp, 9AM to 11AM Open Gym only
WOD “Murph”
Workout
FOR TIME
180 Double Unders
60 KB Swing (53/35)|(35/26)
40 Box Jump Over (24/20)
20 Muscle Up
40 Box Jump Over
60 KB Swing (53/35)|(35/26)
180 Double Unders
25:00 Hard Cap
