WODs 5.27.19 - 5.31.19 - Monday 9 AM Only

Happy Memorial Day weekend!! We will have a big group session Monday at 9 AM to remember our fallen comrades. This will be a great time of sweating and comradery. There will be scales for everyone. Be drinking water because it’s real Alabama heat out there right now. Can’t wait to see everyone!

Monday 9 AM Only

Murph

1 Mile run

100 Pull ups

200 Push Ups

300 Air Squats

1 Mile run

There are many ways to partition this workout. You may team up or reduce the reps. Push your self but be sure that it’s within your ability. Ask a coach if your not sure. 100 Pull ups or ring rows can be potentially dangerous for a de conditioned athlete.

Tuesday

If you completed Murph yesterday consider resting today.

Deadlift
1 Sets of 5 - 70%
3 Sets of 3 - 73-76-79%
5 Sets of 1 - Climbing to a Heavy.
After each set, 25' HS Walk Practice.

Conditioning
"The Joker"
For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx - 225/155

Extra work

Aerobic Capacity
Choice of the three:
1. Erg Bike
2. Assault Bike
3. Rower

5 x 3:00 on, 1:00 off
1:30 - Light Effort
1:00 - Moderate Effort
:30s - Hard Effort

Wednesday

Pausing Front Squat
5 Sets of 2
3s pause in the bottom of each rep.

Hang Squat Clean
On the Minute x 5:
Minute #1 - 2 Hang Squat Cleans
Minute #2 - 2 Hang Squat Cleans
Minute #3 - 2 Hang Squat Cleans
Minute #4 -1 Hang Squat Clean
Minute #5 -1 Hang Squat Clean
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.

Conditioning
"Dirt Nap"
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

Extra Work Body Armor
4 Giant Sets:
7 Bench Presses (70%)
14 Glute Bridges
21 Hip Extensions
Rest 2:00 between sets.

Thursday

Strict Handstand Pushups
10 Sets for Time:
30% of Max Strict Handstand Pushups

Conditioning
"Strict Nicole"
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

Midline
On the 1:30 x 7:
10/7 Calorie Assault Bike
10 GHD Sit-Ups - Be super careful getting on an off the GHD

Friday

Overhead Squat
5 Sets of 1 Tempo Overhead Squat
*5s to find bottom position, 2s pause in bottom.

Followed by,
Overhead Squat - 10 Rep Heavy

Conditioning
"Fancy Pants"
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65

Extra Work Body Armor
3 Giant Sets:
20 Front Rack KB Box Step-Ups
15 Ring Rows
10 Strict Ring Dips
Rest 2:00 between efforts.

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