Workout of the Day: 5/28/18 - 6/3/18

MON 5/28

A. Team/Partner "Murph"

For Time:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

*In Teams of 2-3

*Can run entire distance together or split into 400m intervals

*Divide the reps in whatever order. Can break into "Cindy" rounds or complete in order.

 

TUE 5/29

A. Power Clean - build to a triple in 12 minutes (TnG as able)

 

B. 4 rounds for reps/cals:

30 sec - DB Power Clean & Jerk (NTE 50/35#)

30 sec - Rest

30 sec - Box Jump - step down (NTE 24/20")

30 sec - Rest

30 sec - Row for cals

30 sec - Rest

 

WED 5/30

A. Take 18 minutes to cycle: [max 5 sets]

DB/KB Single leg Deadlift x 6/leg

Plank Shoulder Taps x 5/arm with 2 sec hold against shoulder

Assault bike x 20 sec for max cals

*rest as needed b/w activities

 

B. For time:

50/40 cal Row

30 Kettlebell Swings (NTE 53/35#)

25 Burpees to 6" reach OH

 

THU 5/31

A. 3 sets: Back Squat x 6-4-2

Kneeling Torso Row x 4-6/a (w/ 1 sec pause at top)

(Rest 90 sec)

 

B. Partner WOD!

3 Rounds for Time:

400m Row

300m Run (78th st)

20 Lateral Box Step-over (10/leg)

*Follow the leader style - one rower, one box per team - partners start at different stations and cannot advance stations until each person has finished designated work

 

FRI 6/1

A. Push-Press: 15 mins to build to a 5RM

*if you find 5RM max with time remaining drop down to 85% of today's best and complete upwards of 3 additional sets of 5 at 85%

 

B. 3 Rounds for reps:

60 sec - Double Unders

30 sec - Rest

60 sec - Sit-ups

30 sec - Rest

*2 separate scores: total DUs & total situps

 

SAT 6/2

Saturday surprise! 

 

SUN 6/3

SUNDAY STRETCH @ 10am or rest.