Re-Post…
First… Did Anybody Take Home Ryker’s Box… The Small Plastic Black One He Uses For Box Jumps?!?! It’s Usually On His PlatForm With All His Plates/DBs/KB & SkateBoard…
And Second… MEMORIAL DAY MURPH!!!
Next Monday, May 27th, Is Memorial Day… And Once Again… We Will Be Performing Our Annual “Memorial Day Murph” WOD!!!
We Will Host 1 Session @ 9AM… I Will Change The Schedule After The 8AM Session This Friday… And I Will Also Put Up A Spot To Sign Up On The WhiteBoard…
Please Be Early As There Will Not Really Be A “Group” Warm Up…
After A Group Pic & After The Playing Of “Taps”… Everyone Will Head Outside… And Then…
“3…2…1…GO!!!”
1 Mile Run… 100 Pull Ups… 200 Push Ups… 300 Air Squats… 1 Mile Run… All While Wearing A Vest…
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One Way To Break Up “Murph”… “Leg Saver…”
For Time:
1 Mile Run…
Then… For a Total of 15 Rounds:
5 Pull Ups
10 Push Ups
20 Air Squats…
Then… For a Total of 5 Rounds:
5 Pull Ups
10 Push Ups…
Then…1 Mile Run… TIME!!!
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Again… During The Week… I Will Put Up Different Variations & Different Ways You Can Break Up “Murph”… For All Variations… You Must Start & End With A 1 Mile Run… It’s The Middle 3 Movements That You Can Break Up…
Also… Next Week Is Supposed To Be 80% Week… 3 Sets of 3 Reps… We Will Still Perform The Strength But On Different Days… Tuesday Will Be OverHead Squats… Wednesday Will Be Push Jerks… Thursday Will Be DeadLifts…
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!
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MetCon…
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For Time…
3 Rounds:
Rx’d: M-95lbs/F-65lbs…
7 DeadLifts
7 Hang Power Cleans
7 Front Squats
7 “Shoulder To OverHeads”…
Last Round: 28 Jumping Air Squats…
Straight Shot Run…
2 Rounds:
Rx’d: M-115lbs/F-85lbs…
5 DeadLifts
5 Hang Power Cleans
5 Front Squats
5 “Shoulder To OverHeads”
Last Round: 20 Jumping Air Squats…
Straight Shot Run…
1 Round:
Rx’d: M-135lbs/F-95lbs…
3 DeadLifts
3 Hang Power Cleans
3 Front Squats
3 “Shoulder To OverHeads”
Last Round: 12 Jumping Air Squats…
Straight Shot Run…TIME!!!
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3…2…1….GO!!!
Mando
5.22.2024 WOD & Scores…
RainCrossStrengthandConditioning 