May 1, 2018

"Murph" Warm-up:

Complete for time:

1200 Meter Run (partly trail run)

50 Pull Ups

75 Push Ups

100 CF Sit ups

1200 Meter Run

STRENGTH WOD:  Clean & Jerk  75%  5X4

 

April 30, 2018

"JACK"

Complete this 20:00 AMRAP:

10 Push Presses (115/80)

10 KB Swings (55/35)

10 Box Jumps 24/20)

STRENGTH WOD:  Front Squat 1 rep max

April 28, 2018

Blind PARTNER draw @ 8:50am

Complete "KAREN"

Run 1400 Meters (partly trail)  (both)

Complete "FRAN"

50 Calorie Assault bike

*run course details @ 8:40am

 

 

 

 

April 27, 2018

Complete for time:

BUY IN:  500 Meter Row

"ANNIE"

50-40-30-20-10 of:

Double Unders

CF Sit Ups

BUY OUT:  500 Meter Row

April 26, 2018

For time using a SINGLE dumbbell:

10 Pull Ups

40 Overhead Lunge Steps

30 Alternating Snatches

10 Pull Ups

20 Overhead Squats, 10 each arm

10 Pull Ups

10 Turkish Get Ups

10 Pull Ups

MEN: 50  Women: 35

STRENGTH WOD:  Back Squat 80% 3X3