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Strict Press – Push Press – Push Jerk Build Up E2MOM 10 Strict Press – 8 Push Press – 6 Push Jerk 5 Strict Press – 3 Push Press – 1 Push Jerk For Time: (20min cap)30 Calorie Row/Bike or 600m Run30 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10lbs 10 Strict Handstand Push-Ups or Strict Press20 Calorie Row/Bike or 400m […]

Deadlift Build Up E2MOM 10 – 8 – 6 – 5 – 3 – 1 8min AMRAP: 4 DeadLifts 315/215 RX+365/235 MRX 245/165 12 WallBall Step-ups1 Rope Climb 15’ MRX 10’ Wallballs = 20/14lbs MRX 20/10lbs Box Heights = 24/20” MRX 20/18” Flexibility Development 2x20sec Couch Stretch2x20sec Prisoner Heel to Wall Calf Stretch 2x20sec Head

Front Squats & Lunges E2MOM 12 Front Squats – 8 Lunges 6 Front Squats – 4 Lunges 3 Front Squats – 2 Lunges *Lunges Front Rack, alternating stationary, can step forward or backward* MainSite WOD (RX+) 5 Rounds For Time: (21min cap) 15 Barbell Lunges 95/65 RX+135/95 MRX 75/55 75 Double Unders *Lunges Front Rack, alternating

Bench Press Build Up E2MOM 10 – 8 – 6 – 5 – 3 – 1 3min AMRAP: 5 Bar or Ring Muscle Ups MRX Chest to Bar Pull-Ups7 Power Clean 115/75 RX+ 135/95 MRX 75/55 9 Barbell Push-ups MRX Push-ups Rest 2min/Add weight 3min AMRAP: 5 Chest to Bar MRX Pull-ups7 Barbell Push-ups MRX

******************************************************************* We will closed Sunday, May 29 and Monday, May 30 in observance of Memorial Day. ******************************************************************* Recovery and Rest Enjoy Memorial Day

HERO WOD “MURPH” For Time: 1 Mile Run 100 Pull-Ups 200 Push-ups 300 Squats 1 Mile Run *RX+ 20/14lb Weight Vest **Partition the pull-ups, push-ups, and squats as needed. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites

******************************************************************* We will closed Sunday, May 29th and Monday, May 30th in observance of Memorial Day. ******************************************************************* Recovery and Rest Enjoy Memorial Day Weekend!

Cluster Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 3 Deadlifts to2 Hang Clean (squat or power) to1 Shoulder Overhead HERO WOD “DT” 5 Rounds For Time: (20min cap)12 Deadlifts 155/105lbs MRX 125/85 9 Hang Power Cleans6 Push Jerks *Compare to 23 May 19; 18 Aug 16* In honor of USAF

For Time: (6min hard cap) 40 Calorie Row or40 Calorie Bike or600m Run REST 2min from Hard Cap For Time: (20min cap)20 Calorie Row/Bike or 300m Run20 Dumbbell Snatch (alt arms) 50/35lbs MRX 35/20 20 Wallball Sit-ups or Toes to Bar 20/14lbs MRX 20/10lbs 40 Calorie Row/Bike or 600m Run40 Dumbbell Snatch (alt arms)40 Wallball Sit-ups or Toes to Bar20 Calorie Row/Bike or 300m Run20 Dumbbell Snatch (alt arms)20

Back Squat Build-Up E3MOM 5 x 5 For Time: (20min cap)800m Run/Row or 2k Bike40 Back Squats 75/55lbs RX+95/65 MRX 55/35 600m Run/Row or 1.5k Bike30 Front Squats400m Run/Row or 1k Bike20 Back Squats200m Run/Row or 0.5k Bike10 Front Squats Core & Squat Development 5 Skin the Cats20 Cossack Squats (alt)5 Skin the Cats20 Double KB Front Rack Lunges (alt)5 Skin the Cats20 Pistols