Monthly Archives: May 2019

Complete in order below:
Run 1 Mile (scale to 800Y)
Then complete 4 rounds of:
8X- Burpees
10X- Push-ups
12X- V Sit-ups
14X- Split Leg Lunge Jump RL=1

Bench Press- 5XAMRAP@80% or 135/85
*18 min cap.

Once done, complete 5 Rounds:
10X- High Bar Back Squat (135/105)
Run 200Y w/ WB […]

Partner WOD- Complete: 40-30-20-10.

Run 400Y (scale 200Y)
Wall Ball Toss (20/14)
*Partner Holds V-Sit
BB Thruster (95/65)
*Partner Holds Plank
TTB or Hanging […]

Complete: 20-18-16-14-12-10.
Run 200Y
Alt. DB Snatch (35/25) RL=2
Conventional Deadlift (95/65)
BB Lateral Jump-over RL=1
Bicycle RL=1

Pause Conventional Deadlift- 4X5@65% or RPE5
*16 min cap. 1 sec pause at knee.

Start on either circuit below:
C1: 4 sets. […]

Bench Press- 6X5 build to RPE10.
*20 min cap.

Start on any circuit once done:
C1: 4 Sets. Rest 1 min after […]

Complete strength in any order:
Sumo Deadlift- 3X3@80% or RPE6
High Bar Back Squat- 3X3@70% or RPE6
*24 min cap.

Once done complete: […]

Complete in any order:
C1: 3 Rounds.
Run 400Y
10X- Wall Ball (14/10)
10X- Sit-ups
C2: 3 Rounds.
Row 400M
10X- KB Swings (45/35)
10X- Push-up
C3: 3 Rounds.
Bike 400M
10X- DB Plank […]

“Murph” WOD- Complete for time:

Run 1 Mile

100X- Pull-ups
200X- Push-ups
300X- Air Squats

Run 1 Mile

Pause Bench Press- 6X4@70% or RPE5
*18 min cap. 2 sec pause at chest.

Start on any circuit once done.
C1: 12-12-10-10-8-8. […]