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Thursday Warm Up: 400m Run Then 3 Rounds: 5 Push-ups 5 Broad Jumps 10 Walking Groiners Strength/Skill: 5 Rounds (not for time) 8 Closed Grip Bench Press 5 Tall box Jumps WOD: 11 min AMRAP: 8 FR Walking Lunges (115/105) 10 Lateral Burpees Over Bar  Wednesday Warm Up: 3 Rounds: 100m Run 10 Kipping Swings :30 Goblet Squat Hold WOD: 18 min AMRAP: 400m Run 30 Wall Balls 7 Muscle Ups /15 CTB Pull-ups 6 min Abs: 2 min Tabata Hollow Hold 2 min Tabata Hollow Rock 2 min Tabata Hollow Hold  Tuesday Warm Up: 6 min: 10 cal Row 10 Barbell Push Press 10 Barbell Good Mornings Strength/Skill: Push Press 5x3 *Building each set WOD: 3 Rounds: 3 min Clock 500/400m Row Max Power Snatch (75/55) 90 sec Rest  On Monday, May 29th all classes will be canceled, but we will be doing a special Memorial Day WOD at Mid-City at 9:00 am with a BB-Q to follow. Everyone is invited to join in, so sign up on MindBody!!! What is Memorial Day Murph?
blog.beyondthewhiteboard.com/2016/05/26/memorial-day-murph-who-what-why/ Monday Open Gym Mid City 8:00-9:00 Please join us for a special Memorial Day WOD at Mid City at 9:00. We will be running heats at 9:00 and 9:30 (first come, first served). We will BBQ after, please feel free to bring a side to share! Sign up on MindBody. What is Memorial Day Murph? blog.beyondthewhiteboard.com/2016/05/26/memorial-day-murph-who-what-why/ WOD: "Murph" For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run  Saturday Warm Up: Coach's Choice WOD: 400m Run Buy-in (together) 50-40-30-20-10 (split however) Wall Balls Box Jump Overs (24/20) 3x Double Unders 400m Run Buy-out  Friday Warm Up: 800m Run Strength/Skill: 5 x 200m Sprint 1 min Rest WOD: 4 Rounds: 300m/250m Row 10 Deadlift (155/105) 6 Hang Cleans 4 Front Squats 2 Shoulder to Overhead  Thursday Strongman has been permanently changed to 5:00. Sign up on MindBody.
Thursday Warm Up: 3 Rounds: :30 sec Jump Rope 10 Lunge and Twists 5 Push-ups Strength/Skill: 12 min Alt EMOM: Min 1: 10 TTB Min 2: 30 sec Side Plank Min 3: 30 sec Side Plank WOD: 10 min AMRAP: 100 ft Farmer Carry (50/30) 12 Burpees  |
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