Monday – Memorial Day
Doors Open 5AM and close around Noon
2 Heats of Murph
Heat 1 will start warming up at 8:15
Heat 2 will start warming up at 10.
Beer afterwards courtesy of Steve Acker and Centennial
No Yoga on Sunday
Saturday
5 Rounds – Each Round, add 15-30# and drop the reps of the hang clean by 3
Partner 1 15 TTB/GHD
Partner 2 15 Cal Bike/Ski/Row
Partner 1 15 Hang Clean and Jerk 95/65
Partner 2 15 TTB/GHD
Partner 1 15 Cal
Partner 2 15 Hang Clean and Jerk 95/65
Partner 1 Run 200m
Partner 2 Run 200m
RX+ Add 5 Muscle Ups before each run
Sunday
10-9-8…1
Snatch 115/85
Burpee Over Bar
HSPU
Monday – Memorial Day – Doors Open 5AM and close around Noon
2 Heats of Murph – Heat 1 will start warming up at 8:15 – Heat 2 will start warming up at 10.
Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Start and finish with the miles, break up the 100,200,300 anyway you like
Optional Post WOD is drink a beer or 2 courtesy of Steve Acker and Centennial
Scale options
Cut the reps in 1/2
Split the reps with a partner but do both runs
1st come 1st serve on vests and pull up stations
Tuesday
Week 1 of a new Strength Cycle
Deadlift 3×3
&
1 set of 15-20 Deadlifts.
Record your weights and reps in SugarWOD
Metcon:
“Grettel”
10 rounds for time of:
3 Clean and Jerk 135/95
3 burpees over the bar
Wednesday
Back Squat 3×5
Metcon:
100 Double Unders
50DB Hang Clean and Jerk
1000m row 50 cal
50 HSPU
From 0-5 AMRAP
From 5-7 rest
From 7-14 AMRAP (start at 100 Double Unders)
From 14-17 rest
From 17-35 AMRAP or until you finish (Start at 100 DU)
The 1st 5 min, you might get to the rower.
The 2nd 7 min you should get a chunk of the rowing, some might finish it.
Thursday
5×5 Strict Press (Behind the neck if you want)
&
1 set of 15-20 Strict Press
Metcon:
21 Min
Min 1 10 Box Jump Over
Min 2 10 TTB
Min 3 Max KB Swing 70/53
Min 1 and 2 should be about 30 seconds work, 30 seconds rest.
Friday
5×3 Front Squat
&
1 set of 15-20 Back Squats
Metcon:
“Ingrid”
10 rounds for time of:
3 snatches 135/95
3 burpees over the bar
