5.28.2015|Thursday

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Workout of the Day
Front Squat
5×3 add 5# or
Heavy Triple
then
KB Complex

Single Arm Swings x 5 e/a

High Pulls x 5 e/a

Snatch x 5 e/a

Windmills x 5 e/a

Rest 1 min then

Single Arm Swings x 5 e/a
High Pulls x 5 e/a

Snatch x 5 e/a

Clean & Press x 5 e/a

Windmills x 5 e/a

Rest 1 min

Single Arm Swings x 5 e/a

High Pulls x 5 e/a

Snatch x 5 e/a

Clean & Press x 5 e/a

Double Lunges x 5 e/a

Windmills x 5 e/a

Rest 1 min

Single Arm Swings x 5 e/a

High Pulls x 5 e/a

Snatch x 5 e/a

Clean & Press x 5 e/a

Double Lunges x 5 e/a

Single Arm Thrusters x 5 e/a

Windmills x 5 e/a

Post your scores to the Whiteboard.

5.25.2015|Monday

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A) Back Squat: 5×5 add 5-10# or 2×5,3×3@85-88%

B) 500m Row x 8 rest 2:00 b/t sets

* Use your 2k pace time +5 sec for round 1, then row each round 1 second faster than the previous.

Happy Memorial Day

Classes will be at 8 and 9am only, so get it in early and go enjoy your day.

5.23.2015|Saturday

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Murph-WOD-v2


ABC will lift at 9am today since we are running Murph at 10am. Tailgate party after the workout everyone is invited including the weightlifters. Stay hang out, eat some food and have fun! I will pick up a few things but bring any foods you want. The weather is forecasted to be perfect tomorrow with a high of 71 and sunny! YAY