Memorial Day Murph

***Memorial Day Schedule:***
In honor of Memorial Day and in remembrance of those who have given their lives in service of our country, Monday’s workout will be the hero workout “Murph.” The gym will open at 9:00am, with one class time at 9:30am. We expect the class to be busy, so please show up on time so that we can organize things appropriately.

Following the workout (11-ish), join us for a BBQ potluck to refuel and recover for the rest of the day. We’ll provide burgers, sausages, and all the fixin’s, but ask that you bring a side or beverage to share. As always, drop-ins are welcome to join us and we are happy to help people scale the workout as needed.

All other classes and open gym times for Monday are canceled.

5.26.17 WOD

Skill/Strength:
5×1 Hang Squat Clean + 2 Front Squats

*Use ~80% of 1RM Hang Squat Clean.

WOD:
EMOM for 8 Minutes of:
10 Goblet Squats – 53/35
Max Rep Russian KB Swings – 53/35

Score = lowest # of swings in a minute.

5.25.17 WOD

Skill/Strength:
3-3-3-3-3 Bench Press

then,

1-1-1-1-1 Weighted Ring Dip

WOD:
50/40 Calorie Bike
150 Double-Unders
50/40 Calorie Row

5.24.17 WOD

Skill/Strength:
Every 2 Minutes for 20 Minutes of:
5 Deadlifts

*Increasing weight. Begin at ~50% of 5RM.

WOD:
21-15-9 Reps of:
Burpees – 6″/6″
Toes-to-Bar

5.23.17 WOD

WOD:
“Kelly”
5 Rounds of:
400m Run
30 Box Jumps – 24/20
30 Wall Ball – 20/14

*30 minute “soft” time cap. Do not begin another round after the 30 minute mark.

5.22.17 WOD

Skill/Strength:
EMOM for 8 Minutes of:
1 Power Snatch + 2 Overhead Squats

WOD:
AMRAP in 15 Minutes of:
3 Snatch – 115/75
6 Pull-Ups
9 Push-Ups
12 Air Squats

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