AMRAP

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks 135/95 (M 95/65)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch 115/80 (M 80/55)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters 95/65 (M 65/45)

Score is total barbell reps completed.

Weighted Pull-ups (Build to heavy set of 3 strict)

“Death Race”
5 Rounds for time:
15/10 Calorie Assault Bike
10 Burpees

Back Rack Lunge (3 x 14 (Revere Lunges) – Add weight each set)

For Time:
150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups

Box: (24″/20″)
Dumbbell: (Single 50/35)

Push Jerk (Build to todays heavy set of 3)

AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks 50/35 (M 35/25)
40 Double Unders
20/15 Calorie Row

Metcon (Time)50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Assault Bike
Girl Calories: 18-14-10-7-3
10-8-6-4-2: Deadlifts (275/185)

Memorial Day MURPH will be at 8am and 10 am.

Class Divides Into 2 Teams:
AMRAP 25:
50 Meter Sled Push (95/45)
100 Meter Wreckbag Run (50/35)
200 Meter Run

Memorial Day MURPH will be at 8am and 10 am.


Front Squat (Build to heavy set of 2 Pause Front Squat)Pause for :02 in the bottom

Hang Squat Clean (Build to heavy single)Above knees

3 Rounds FT:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees

Memorial Day MURPH will be at 8am and 10 am.

“Strict” Nicole
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

Memorial Day MURPH will be at 8am and 10 am.

On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches 115/80 (M 80/55)

Memorial Day MURPH will be at 8am and 10 am.

Partner WOD
4  Rounds of:
200m Walking Lunges (50m at a time)
100 Double Unders (200 singles)
40/30 Calorie Row
50 V-Ups

For time!

30 min cap! Add one second for each rep/calorie not completed under cap.

Only one partner can work at a time and all reps and calories must be split evenly.