A.
3-3-3-3 Back Squat. All sets @ 75-80% 1RM.
B.
5 Rounds for Time:
200m Run
10 Back Squats
15 Push Press
20 Push-up Pull-unders
RX: 70/50 lb Sandbag
WOD – 3 Jun 20
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WOD – 2 Jun 20
A.
Run 4 Miles.
Then 3 Rounds of:
10 Single Leg Glute Bridge 10 Jumping Squats
B.
5-5-5-5-5 Weighted Pull-ups.
WOD – 1 Jun 20
A.
15 Minute AMRAP:
6 Bear Complex
10 Shoulder Slams
15 Burpees
RX: 70/50 lb Sandbag
B.
4-4-4 Front Squat @ 75-80% 1RM.
WOD – 28 May 20
A.
5 Rounds for Time:
5 Sandbag Getups
10 Sandbag High-pulls
15 Cleans
20 Push-ups
RX: 70/50 lb Sandbag
B.
3-3-3-3-3 Weighted Pull-ups
WOD – 27 May 20
A.
4-4-4 Deadlift. All sets @ 75-80% 1RM.
B.
5 Rounds for Time:
200m Run/250m Row
6 Brute Force Burpees
12 Bear Hug Squats
18 Push Press
RX: 70/50 lb Sandbag
WOD – 26 May 20
Active recovery:
Run 3K or Row 3K at 80%.
“Murph” – 25 May 20
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Wear a 20lb vest or plate carrier. Partition pull-ups, push-ups, and squats as needed.
WOD – 21 May 20
A.
21-15-9 for Time:
Sandbag Clean
Pull-ups
RX: 70/50 lb Sandbag
B.
5-5-5-5-5 Weighted Pull-ups.
WOD – 20 May 20
A.
18 MInute AMRAP:
Run 400M
10 Shoulder Slams
12 Weighted Lunges
14 Over the Bag Burpees
RX: 70/50lb Sandbag
B.
4-4-4 Front Squat. Work @ 75-80% 1RM.
WOD – 19 May 20
A.
Run 4 Miles.
Then 3 Rounds of:
10 Each Side Single Leg Glute Bridge
15 Jump Squats
B.
5-5-5 Shoulder Press. Do all sets at 75-80% 1RM.
strike labs 