May 29th – June 4th

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SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

Memorial Day

Only 1 class at 4:00 PM

“Murph”

1 mile Run

100 Pull

200 Push ups

300 Squats

1 mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

TUESDAY

6 Rounds For Quality (not time or load)

3 Deficit Deadlifts (2”)

6 Strict Toes to Bar

8 Back Extensions

*If you did Murph yesterday:

1. You may not use more than 60% of your deadlift 1RM for deficit deadlifts.

2. You should cut the reps in half for TTB and Back Extensions.

3. You will do back extensions unweighted.

WEDNESDAY

5 Rounds for Time:

100m Sandbag Zercher Carry @ moderate

300m/250m Row

Rest 1 min

Cash Out After Round 5:

15 Atlas Stone Back Squats @ 145/70#

*If you put down the sandbag or it drops below your collar bones, row an extra 100m each round it happens.

THURSDAY

Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

*Goal is to increase your load for every one of the 15 total sets

*After every barbell movement, shoulder an atlas stone once. Use a light stone after each Press, a moderate stone after each Push Press, and the heaviest stone you can move after each Push Jerk.

FRIDAY

12 min to find a 1RM in the complex:

4-sec Pause Back Squat + Back Squat

*Try to improve on your max from May 17th.

-then-

AMRAP 12

Buy-in: 20 Handstand pushups

(3 min cap)

-then in remaining time-

20-sec L-sit hold

30 Double Unders

SATURDAY

Clean Party 3.0

EMOM Until Failure

1 Clean

Start at 150/100# less than your 1RM clean, or the empty bar, whichever is greater. Add 5# every minute. You can miss a load once and then try the same load again at the top of the next minute. If you miss the same load twice, you’re done.