Workout of the Day

9am WOD

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Monday, May 27

MEMORIAL DAY MURPH

Meet at they gym at 9am for warm up. Following Murph we will be having a little hang out sesh/BBQ. Bring a side to share and stay for a little while! Burgers and Hot Dogs will be provided by NorCo! If you are wanting another meat to grill bring it and we’ll cook it for you! If you are on the fence of if you should come or not you definitely should! If any modifications are needed or scaling should be done we will make sure you get a great workout but can finish within a reasonable output! Hope to see everyone there!

“G.I. Jane”

For Time

100 Burpee Pull Up

Build Up To A Heavy 5 Rep Front Squat

* Last Done 11/7/18 *

“Air Force”

Barbell Weight (95/65)

20 Thruster

20 SDHP

20 Push Jerk

20 OHS

20 Front Squat

* 4 Burpee At The Top Of Each Minute *

20 Min AMRAP Ladder

1 Rope Climb ; 4 Strict Pull Up

10 Walking Lunge

*For Every Round Completed Add +1 Rope Climb ; +4 Strict Pull Up and +10 Walking Lunge*

“Jumping Nancy”

5 Rounds For Time

75 Double Under

15 OHS (95/65)

9AM WOD

20 Rounds For Time

5 Pull Up

10 Push Up

15 Squat

20 Min AMRAP

10 Alt. DB Snatch (50/35)

12 Games Box Jump (24/20)

14 Lat Sit Up (20/14)

Rest .30 Sec Between Rounds

“Running Jackie”

800m Run

50 Thruster (45)

30 Pull Up

“Diannie”

For Time

50 Double Under

50 Sit Up

9 Dead Lift (255/155)

9 HSPU ; 15 KB SH Press

40 Double Under

40 Sit Up

9 Dead Lift (255/155)

9 HSPU ; 15 KB SH Press

30 Double Under

30 Sit Up

9 Dead Lift (255/155)

9 HSPU ; 15 KB SH Press

20 Double Under

20 Sit Up

9 Dead Lift (255/155)

9 HSPU ; 15 KB SH Press

10 Double Under

10 Sit Up

9 Dead Lift (255/155)

9 HSPU ; 15 KB SH Press

12.1 

7 Min AMRAP

Burpee

Rest 3:30

Grace

30 Reps For Time

Power Clean & Jerk (135/95)