Skill Work: OHS

5 Rounds:
5 DL 275, 185
10 Burpees

"MEMORIAL DAY MURPH"

"MURPH"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
**Scaling Options**

Today class @ 4:30pm and 5:30pm. Memorial Monday only one class @ 8:30am

4 Rounds:
20 Wall Ball 20, 14
100' Bear Crawl
15 Back Extensions

PALEO PICNIC today @ Veterans Park 12pm (bring your favorite paleo dish and receipe)

Congrats to LANI BADGETT for winning the PALEO CHALLENGE!!

*Memorial Day Monday only 1 Class @ 8:30am

AMRAP in 18 Minutes:
15 Walking Overhead Lunge 45, 25
15 Ring Push Ups
*every 2 minutes perform 2 Power Snatches

2 Thrusters every minute on the minute for 15 minutes (70% of IRM)

...and of course some FUN!!

4 Rounds for time:

200m Sand Bag Run 70, 50
10 HSPU
30 DU

Muscle Up Progressions

"Ryan"
5 Rounds:
7 Muscle Ups
21 Burpees

5 Rounds:
Row 500m
12 Power Cleans 135, 95
15 Thrusters 95, 65

2 minutes at each station ~max reps~ 1 minute rest in between each station
~tire flips or sand bag toss
~ball slams
~DL 135, 95

NO NOON OPEN GYM TODAY

"KELLY" or......

Jay just hangin' out

Push Press 5x5
Row 6x250m
*1 minute rest in betweens sets*

Wall of Fame "KELLY"

5 Rounds:
400m Run
30 WB Shots 20, 14
30 Box Jumps 24, 20

OHS~Skill Work & Progression

5 Rounds:
10 OHS 135, 95
15 Push Ups
20 DU

5 Rounds:
15 Power Snatch 95, 65
Run 400m

4 Rounds for time:

400m Run
30 Back Extensions
30 Sit Ups
Skill Work:
Hand Stands~Rope Climbs

5 ROUNDS for time:

5 Power Clean 135, 95

10 Front Squats

5 Jerks

20 Pull Ups

*90 seconds rest in between rounds

Two 8 Minute AMRAPs:

50' Burpee Long Jump

10 WB Shots

10 Toes to Bar

*3 minute rest*

10 Lateral Jumps

10 SDHP 75, 55

10 DB Press

Squat Snatch 3x5

30.20.10
Box Jumps
Clapping Push Ups

NATE

AMRAP in 20 minutes:
2 Muscle Ups
4 HSPU
8 KB Swings 70, 44

"Christine"

3 Rounds:
500m Row
12 Body Weight DL
21 Box Jumps 24, 20

Saturday WOD

5 Rounds:
Max Reps Body Weight Bench Press
Max Reps Pull Ups

Tabata Intervals 2 Rounds x 4 @ each station:

Now that's funny
Gassers
Jump Squats
Ball Chest Pass
DU
Push Ups

For Time:

70 Burpees, 60 Sit Ups, 50 KB Swings, 40 Pull Ups, 30 HSPU

21-15-9

Back Squat 225, 185

Ring Dips

Push Press 5x3

30.20.10
Ball Slams
DU

BADGER

Darin mastering the muscle up

Congrats to Bri for getting her 1st muscle up yesterday!!

3 Rounds:

30 Squat Cleans (95, 65)

30 Pull Ups

800m Run

Tabata Intervals

Wall Ball 20, 14
Burpees
Push Ups (no worming)
Box Jumps 24, 20