A.
Power Clean & Push Jerk
B.
12 min AMRAP:
30 Double Unders
12 Deadlifts (135/95)
30 Double Unders
12 Hang Power Cleans (135/95)
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WOD
WOD 05.27.2019
Memorial Day Schedule
Class 9am
Open gym 9-11am
_____
“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squat
1 Mile Run
Michael Patrick “Murph” Murphy (7 May 1976 – 28 June 2005) was a United States Navy SEALofficer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War [1]. His other posthumousawards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
WOD 05.24.2019
A.
Press / Core
B.
3 Rounds:
Bike Row Run
15 HSPU
20 Box Jump Overs (24/20)
15 Toes to Bar
WOD 05.22.2019
A.
Power Clean
B.
9 min Reverse Ladder:
100-90-80-70..
Double Unders
10-9-8-7-6..
Power Cleans (155/105)
WOD 05.21.2019
A.
Gymnastics / Pull / Core
B.
2 Rounds:
20 Bike / Row / Box Jump Over
Muscle Up / TTB / Pull-Ups
WOD 05.20.2019
A.
Squat
B.
15 min AMRAP:
30 Air Squats
15 Burpee over Bar
7 Power Snatch (115/85)
WOD 05.17.2019
A.
Gymnastics / Core
B.
18 min AMRAP:
30 Bench Press
30 Cal Row
400m Run
WOD 05.16.2019
A.
Power Clean
B.
3 Rounds:
Bike / Row / Du
Power Clean / Deadlift / KBS
TTB / PU / Sit-Up
BJO / WB / Burpee
WOD 05.15.2019
A.
Squat
B.
14 min AMRAP:
14 Burpee over Bar
29 Double Unders
14 Front Squats (135/95)
29 Double Unders
14 Pull-Ups
29 Double Unders
Happy Birthday Coach Jenna!
WOD 05.14.2019
A.
Push Press / Jerk
B.
For Time:
400m Run
30 HSPU
400m Run
30 Box Jump Overs
400m Run
30 S2O
400m Run
