May 2019

Power Clean to Shoulder to Overhead Pyramids E2:30MOM 6 – 3 – 6 3 – 1 – 3 For Time:21 Power Clean 115/75 RX+ 135/95 MRX 95/65 21 Shoulder to Overhead 800m Run15 Power Clean to Shoulder to Overhead 400m Run9 Power Clean9 Shoulder to Overhead200m Run Handstand Development 1min Handstand Hold20 Handstand Hold Shoulder […]

Back Squat Pyramids E2:30MOM 7 – 5 – 7 4 – 2 – 4 6min AMRAP: 6 Hang Squat Cleans 135/95 RX+ 155/105 MRX 95/65 3 Muscle-ups (ring/bar) or 6 Chest to Bar Pull-Ups REST 3min/add weight 3min AMRAP: 3 Front Squats 155/105 RX+ 185/125 MRX 115/75 2 Muscle-ups (ring/bar) or 4 Chest to Bar Pull-Ups Core & Lunge

HERO WOD “SCOTTY” 11min AMRAP: 5 Deadlifts 315/215 MRX 255/175 18 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 17 Over Bar Burpees Core Development Training Accumulate 1minute L-Sit Hold35 Barbell Good Mornings Scott “Scotty” Deem, 31, of San Antonio,Tx, was killed while responding to a 4-alarm fire on May 18, 2017. Deem and

Bench Press Pyramids E2:30MOM 7 – 5 – 7 4 – 2 – 4 12min AMRAP: 12/10 Barbell Push-Ups9 Power Snatch 95/65 RX+115/75 MRX75/55 6 Box Jumps/Step-ups 24/20″ RX+ 30/24″ MRX 20/18 Core & Shoulder Development 3 sets 10 reps Barbell Sit-up to Press3 sets 10 reps DB Push-Ups w/Renegade Rows

“Murph’s Madness” by DB For Time: Run 800m *2 Rounds of:10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m*3 Rounds of: 5 Pull-ups – 10 Push-ups – 15 Air Squats Run 200m *1 Round of:10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m*2 Rounds of: 5 Pull-ups – 10 Push-ups –

5 Rounds For Time with Increasing Loads: 7 Hang Cleans7 Shoulder to Overhead49 Double Unders or 14 Box Jumps 30/24″ MRX 24/20″ Rest 3min after each round/ increase load Round 1 Load = 115/75 RX+135/95 MRX 95/65Round 2 Load = 135/95 RX+155/105 MRX 115/75 Round 3 Load = 155/105 RX+185/125 MRX 135/95 Round 4 Load = 185/125

Team Row or Assault Bike Races For Time: (P1) 30/25cals – (P2) 30/25cals –(P1) 25/20cals – (P2) 25/20cals –(P1) 20/15cals – (P2) 20/15cals –(P1) 15/12cals – (P2) 15/12cals – *Only one rower/bike per team, one person working at a time* 6min build up to WOD Deadlift weight Team WOD 14min AMRAP: (P1) 12/10 calorie Row or Assault Bike (P2)

Hang Squat Clean & Muscle-Ups (bar or ring) E2MOM 6 Hang Squat Cleans – 2 Muscle-Ups4 Hang Squat Cleans – 4 Muscle-Ups2 Hang Squat Cleans – 6 Muscle-Ups 10min Ascending AMRAP: 1 Hang Squat Clean 135/95 RX+155/105 MRX 95/65 1 Bar Facing Burpee1 Muscle Up or 1 Pull-Up & 1 Toes to Bar 2 Hang Squat Cleans2

Push Press to Split Jerk E3MOM 6 Push Press to 3 Split Jerk 4 Push Press to 2 Split Jerk 2 Push Press to 1 Split Jerk 1 Push Press to 1 Split Jerk For Time: 1000m Run 25 Push Press 115/75 RX+ 135/95 MRX 95/6550 Double Unders25 Shoulder to Overhead 1000m Run Core Development

Thrusters & Power Snatch Build Up E2MOM 3 Thrusters – 3 Power Snatch 2 Thrusters – 2 Power Snatch 1 Thruster – 1 Power Snatch *TnG multiple rep sets* 1 Round For Time: 400m Run 15 Power Snatch 115/75 RX+135/95 MRX 95/65 200m Row or 0.5km Assault Bike 9 Thrusters Rest 2min 2 Rounds For Time: 400m