Workout of the Day – Wednesday 5/27/15

27 May

HANG POWER CLEAN & SPLIT JERK: 

3 – 3 – 3 – 3 – 3

then

For Time

24 – 20 – 16 – 12 – 8 – 4 of:

Kettlebell Swing – American

AbMat Sit-ups

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Workout of the Day – Tuesday 5/26/15

26 May ANTHONY

STENGTH 1

Four to Five Rounds for Quality of:

1 Legless Rope Climb or 4-6 Rope Pull-ups

5 Chest-to-Wall Handstand Push-ups or Ring Push-ups

7 Box Jumps

9 Stiff-Leg Deadlifts (build weight each round)

STRENGTH 2

Three Rounds for Quality of:

Max free space Handstand balance (wall assisted kick-up) or 3 attempts

Ostrich Walk/Back Bend Walk or Crab Walk/Duck Walk

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Memorial Day WOD – Monday 5/25/15

25 May 10:30 AM MURPH GROUP

MEMORIAL DAY MURPH

For Time:

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 Mile

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