WEEK of WOD's 5.27.19 - 6.1.19

MONDAY, MAY 27th

"MURPH" 7am, 8am, 9am, 10am heats with cookout following at 11am

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it

Scale to: Partition reps as 5/10/15. Alternate 400m's and 5/10/15 rounds with a partner. Cut reps in half or in Quarter. So many options...talk to your coach for assistance!

TUESDAY, MAY 28th

Pick from either option:

A1.

For 30 minutes, complete one round thru every 5 minutes of:

20/15 Cal Assault Bike

20/15 Cal Ski

20/15 Cal Row

A2.

In teams of 3, complete the following for as many reps as possible...

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

AMRAP Back Squats (225/135)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

B.

2 Rounds

Pallof Press x 10 per side

1 Arm Farmer Carry x 100 meters per arm at moderate weight

Barbell Rollout x 5

Good Morning x 12 at light weight

WEDNESDAY, MAY 29th

A.

For Time:

30-20-10

Cal Row

Lateral Burpee Over Rower/Hurdle

- Rest 5 minutes -

For Time:

30-20-10

Cal Assault Bike

15-10-5

Muscle-Up (Strict Pull-up)

B.

10 Minutes For Quality:

Push up Plank Hold on Rings x 10 count

1 Arm Overhead Hold x 10 count per arm at light weight

Romanian Deadlift x 8 with 5 count pause at bottom of each rep. Go light and keep the bar close to your body

THURSDAY, MAY 30th

A.

5 Min AMRAP:

50 Double Under

10 Thruster (95lb/65lb)

- Rest 3 minutes -

5 Min AMRAP:

40 Double Under

8 Thruster (115lb/75lb)

- Rest 3 minutes-

5 Min AMRAP:

30 Double Under

6 Thruster (135lb/95lb)

B.

3 Rounds

Turkish Sit Up x 8 per arm at light weight, this is the first part of a Turkish Get Up

Sumo Stance Good Morning x 8 at light weight

Barbell Overhead Hold x 30 seconds at heavy weight

FRIDAY, MAY 31st

A.

For Time, with teams of 3:

500m Wreckbag Run (50/35lbs)

6 Rope Climbs (18')

20 Power Snatch (135/95lbs)

40 Wreckbag Lunges

500m Wreckbag Run

9 Rope Climbs

30 Power Snatch

60 Wreckbag Lunges

500m Wreckbag Run

12 Rope Climbs

40 Power Snatch

80 Wreckbag Lunges

B.

2 Rounds For Quality

Spiderman Crawl x 20 meters

Side Plank on Elbow x 20 seconds per side

Crab Walk x 50 ft

Table Top Hold x 20 seconds

Samson Walking Lunge x 50 ft

Pigeon Pose On a Box x 20 seconds per side

SATURDAY, JUNE 1st

27-21-15-9 reps for time of:

Dumbbell Burpees (35/20lbs)

Toes to Bar