Tuesday May 26


Recovery from Murph….

Foam roll, warmup and mobility work for 15 minutes

EMOM 16 minutes:
1st 4 cleans
2nd 4 evil wheels

Friday May 22


Murph Challenge on Monday @ 9:00 (also Saturday at 9:00 for those who must work on Monday. The challenge is cool (t-shirts, wristbands etc) but let’s take this one to heart and remember the people who paid the ultimate price for their friends, brothers in arms and their country.

Bench press 5 x 5. Practice muscle up swings between sets.

Open from 4:30 to 6:00 PM to cycle everyone through the benches.

Thursday May 21


Reminder – Murph Challenge Monday 9:00 AM. Will also be on Saturday at 9:00 for those working Monday.

Muscle up progression:
Ring row transitions + ring hip thrusters

Run 300 m
20 Wallballs
15 box jump overs
10 heavy hang clean (full squat)
15 box jump overs
20 Wallballs
300 m run

Wednesday May 20


You knew the EMOM was coming after today’s WOD

EMOM 21 min:
1st – power snatch + 2 OHS
2nd – 4 evil wheels
3rd – 6 box jumps. Add a box jump each round

Tuesday May 19


7 rounds:
9 DLs
7 burpees
5 T2B

We’re starting off with a bang this week. Will taper off at the end in preparation for the Murph Challenge. Official Murph will be Monday morning but we will have a few do it on Saturday due to work schedule.

Monday May 18


From main site…
8 min AMRAP:
115-lb. shoulder presses
Each time you break, perform 50 double-unders.

Rest 4 minutes.

Then, 8 min AMRAP:
205-lb. hang power cleans
Each time you break, perform 30 squats

Thursday May 14


No class on Friday afternoon and Saturday morning.

So let’s Hero WOD with “Coe”

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

Ten rounds:
10 thrusters (95#)
10 ring pushups