WEEK of WOD's 5.25.20 - 5.30.20

MONDAY, MAY 25th

HAPPY MEMORIAL DAY!

MURPH HEAT start times at 7am, 8am, 9am, and 10am today!

HAPPY BIRTHDAY JARED GRAY and LAUREN STEIN

For Time:

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

*With a 20 lb Vest or Body Armor

Partitioned MURPH:

1 mile Run

20 rounds of :

5 Pull-ups

10 Push-ups

15 Air Squats

1 mile Run

Optional MURPH:

800m Run

10 rounds of :

5 Pull-ups

10 Push-ups

15 Air Squats

800m Run

Optional MURPH"

4 Rounds of:

400m Run

2 Cycles of...

5 Pull-ups

10 Push-ups

15 Air Squats

TUESDAY, MAY 26th

HAPPY BIRTHDAY STACEY CLINARD and MARIELA GUEVARA

A. 12:00-18:00

On the minute for 6 minutes:

Station 1 – Supine Ring Rows x 6 reps @ 2111 (easy to moderate level)

Station 2 – Reverse Snow Angels x 12 reps @ 3030

Station 3 – Hollow Hold x 45-60 seconds

B. 20:00-45:00

Complete as many rounds and reps as possible in 25 minutes of:

20 Cal Assault Bike

40 Double-Unders (80 SU)

200m Farmers Carry (35/25lbs)

20 Dumbbell Snatches (35/25 lbs)

10 Strict Knees to Elbows

Scale: 15 Cals/ 20 DU/ 100m/ 10 DB Sn/ 5 K2E

Goal: move at moderate/ steady pace to help Murph recovery

WEDNESDAY, MAY 27th

HAPPY BIRTHDAY JASON LUNDE, JACEY HOLMES, and EMILY HODGE

A.

Every 5 minutes, for 25 minutes (5 sets) for max load:

500 Meter Row

5 Snatches

Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.

Scale: Power snatch if needed (or HPS)

THURSDAY, MAY 28th

HAPPY BIRTHDAY LIZ DOYLE, DANIEL BECKER, and TRAVIS MULLEN

Every minute, on the minute, for 4 minutes for max reps or calories:

Station 1 – 30 seconds of Suicide Sprints (25')

Station 2 – 30 seconds of Double Dumbbell or Kettlebell Front Squats

Station 3 – 30 seconds of Devil’s Press

Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 15 minutes (5 sets) for times of:

-Number of sprints completed during 30 second max effort

-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort

-Number of Devil’s Press completed during 30 second max effort

Scale: 30 sec Bike/ Row + 30sec Single arm DB/KB FS + 30 sec Burpees

FRIDAY, MAY 29th

A.

With a partner, complete as many rounds and reps as possible in 20 minutes of:

6 Power Cleans (135/95 lbs)

12 Back-Racked Alternating Reverse Lunges (135/95 lbs)

12 HSPU

Goal: < 2 minutes per round

Scale: 4 + 8 + 8, use pike box push-ups or pike floor push-ups, walking lunges

B.

4 Rounds for Quality reps:

30sec Sit-ups

30sec Heel Touches

30sec Scissor Kicks

1min Quad/ Hamstring as active rest

SATURDAY, MAY 30th

HAPPY BIRTHDAY DENNIS HARTIGAN

A.

For Time:

400 Meter Run

21 Chest to Bar Pull-ups

9 Power Snatch (115/75lbs)

400 Meter Run

18 Chest to Bar Pull-ups

9 Power Snatch (115/75lbs)

400 Meter Run

15 Chest to Bar Pull-ups

9 Power Snatch (115/75lbs)

400 Meter Run

12 Chest to Bar Pull-ups

9 Power Snatch (115/75lbs)

400 Meter Run

9 Chest to Bar Pull-ups

9 Power Snatch (115/75lbs)

Goal: < 20 minutes

Scale: 200-300m run/ chin over bar pull-ups or jumping pull-ups, by load, cut out round of 21's or both 21 and 18's for a 3 round workout