A) 10min EMOM; Power Clean + push jerk + split jerk (start at 65-70% of your power clean 1rm, and add 5 to 10# round)

B) CF Metcon

Group class WOD

“Murph”

For time


1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile run

Scaling:

15 min AMRAP with a partner:

1 Deadlift 315/225

2 Rope Climbs

4 Burpee Box Jump-Overs 30/24

8 Pistols (alt.)

Scaling:

1 Rope Climb -->3 C2B/5 Pull-Ups/7 Ring Rows

A) CF Metcon

B) 3 rounds NFT; max deadbug hold, max nose to wall hs hold, max flexed arm hang (chin up grip, chin over bar hold)

Strength/Skill:

Death by HSPU

Workout begins with Strict HSPU

EMOM increase work load by 1 rep until failure

Rest 1 minute

Continue using kipping HSPU until failure

Scaling:

Skill: Thruster 3 RM (from rack) Sub dumbbells for people that cannot get front rack

WOD: FOR TIME
21-15-9
DB Thrusters 25-35/15-20
Pull Ups (Sub ring rows)
50 m sprint in between rounds (2x down and back on turf)

A) Snatch; EMOM for 15minutes

1 rep at 65%

1 rep at 70%

1 rep at 75%

1 rep at 80%

1 rep at 85%

1 rep at 70%

1 rep at 75%

1 rep at 80%

1 rep at 85%

Workout of the day - Wednesday, May 25, 2016

Warm Up:
Tabata x4 of
-Sit Ups
-Squats
-Running
-Burpees


Skill: Perfect Push Ups & Pull Ups

WOD:

Strength/Skill:

15 minutes to establish a 5RM Deadlift

WOD: (PUSH)

5 RFT

200m run

5 Bar Muscle-Ups

5 Power Snatches 155/105

5 Burpee Box Jump-Overs 24/20

(20 minute cap)