May 27, 2018
Memorial Day
“Murph”
1 mile run
100 pullups
200 push-ups
300 squats
Burn Day:
Run 1 mile
300 DU
WoD:
30 thrusters 115/85
30 pull-ups
EOMOM 20:00
ODD
10 box jump overs 24/20
EVEN
7 HSPU
May 26, 2018
10 RFT:
1 Clean
5 Pull-ups
10 Push-ups
15 Squats
Score = load and time
May 20, 2018
Burn day:
5 rounds
Alternate 1K row w/ a partner
Cashout:
10x10
Deficit pushups
GHD or wall ball situps
(may complete between rowing)
In 20:00
Find 1RM squat clean thruster
1 mile interval run
4 rounds with 45/25 (plate)
20 GTO
20 OH walking lunges
30 lateral rotations
40 DU (W/O plate)
Oly/Strength:
Pandlay row 15-13-11/5-4-3-2-1
Military Press 10-8-6-4-2-1
Ring/box dips 5×10
May 19, 2018
6 RFT:
25 air squats
15 Pull-ups
5 Power clean 155/115
Run 400 meters
I'm busy working on my blog posts. Watch this space!
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