Monday, June 1, 2015

AMRAP in 7 mins
1-2-3-4-5-...
wall ball shots @ 20/14#
box jump overs @ 24/20"

Rest 5 mins

AMRAP in 7 mins
1-2-3-4-5-...
Kettlebell swings @ 53/35#
Burpees

Rest 5 mins

AMRAP in 7 mins
1-2-3-4-5-...
Ground to overhead @ 45/35# plate
Walking overhead lunges (each leg) @ 45/35# plate

Saturday May 30, 2015

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand push-ups
10 1-legged squats, alternating legs 
15 Pull-ups 

Friday, May 29, 2015

5 rounds for time

10 power snatches @ 115/75#
50 double unders

Thursday, May 28, 2015

Buy in:
Hanging L-hold 3x30 seconds

4 rounds for time
10 toes to bar
8 hang squat cleans @ 135/95
6 push jerks @ 135/95

Wednesday, May 27, 2015

For time:

With a partner, complete:
100 kettle bell swings* @ 53/35#
400m run
100 thrusters* @ 95/65#
400m run
80 burpees*
400m run
100 push-ups*
400m run
100 pull-ups*

*one person works at a time
400m run done together

Tuesday, May 26, 2015

AMRAP in 12 mins

250m row
15 wallball shots @ 20/14# to 10/9' target

For those of you that missed murph I will be doing it on Tuesday at 3:00.   Additionally due to the gym being closed on Monday the will be a coached wod at 4:30 on Tuesday.