Category

WOD
WWPF   25 Synchronized Burpee Pullups   400m run Relay   40 Ground 2 OH, 165/113   400m Run Relay   55 Toes 2 Bar (partner hangs)   400m Run Relay   80 DB Walking Lunges, 50/35   400m Run Relay       Memorial Day Murph is this Monday at 10am      ...
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Back Squat 5-5-5   Then   15 Min of:   1000 meter row   Then with remaining time Complete AMRAP of:   30 Double Unders 15 Pushups 10 Alternating DB Snatch 50/35   Post Loads and Times to ZEN and Comments:  
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Bench Press: 2-2-2 (3 sec neg)   Weighted Strict Pullup: 2-2-2 (3 sec hold over bar)   Then…   AMRAP 6 Minutes 9 Deadlift, 205/133 9  Box Jumps, 24/20 9  HR Pushups   Rest 3 minutes and repeat                               
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EMOM 7 Minutes-work up to heavy 3 rep 3 Hang Cleans Then….. Fran with a twist (EMOM 5 Burpees-starting on the 2nd minute) 21-15-9 Thruster 95/65 Pullup If you haven’t heard part II of Marco’s podcast yet, here it is! Marco will be competing as an individual at the Atlantic Regionals June 2-4! http://www.headsntales.org/podcast/74    ...
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Front Squat 3 sets of 3 reps with 3 sec pause at each rep. Then: 30 – 20 – 10 Alternating KB clean + Shoulder to Overhead + same side leg reverse lunge from a 45 plate 53/35 Toes to Rings  
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4 Rounds 250m row 20 Pushups 50 Double Unders 400m Run *2 Minute rest between rounds*
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          With a Team of 3  Partner 1 200m sled push (light to moderate weight this should be a sprint) Partner 2 holds dbl Kettlebell Wall sit (accumulate 45 sec) 35s/26sKB Partner 3 dumbbell bear crawls 50ft 35/20 DB AMRAP 20 min 🙂
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10am Oly 11am Enduro   4 Rounds   250m row   20 pushups   50 DU   400m Run   Rest 2 min between each round        
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Back Squat 3-3-3   Then   3 Rounds of:   30 wall balls 15 Snatches (135/93)   Post Loads and Times to Zen And Comments:  
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Bench Press: 3 x 3 (3 sec neg)   Weighted Pullup: 3 x 3 (3 sec pause at top)   Then...   3 Rounds of ….3 min AMRAP’s 12 Deadlifts 40 DU 2 min rest   Round 1: 185/123 Round 2: 225/153 Round 3: 255/183   New You Kelly Benching Fancy Nancy
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