Monday May 30-Saturday June 4, 2022

Monday May 30

Memorial Day WOD
Regular Murph or partner Murph with a weighted vest if you have one.

Murph Demarcation   
Partner WOD -YGIG except on the run   

BUY IN 1000m row   
800m run- together   
50 Pull ups  
100 push ups  
150 Air squats  
800m Run together    
30 Pull ups  
60 Push ups   
90 Air squats
800m run- together
20 Pull ups   
40 Push ups  
60 Air squats  
800m run together   
CASH OUT 1000m row

Tuesday May 31

Part A

Front Squat  
4 x 8 @60% Tempo 0,0, x,1
Be explosive!
Superset with 8 seated Box Jumps  
Rest 2min after each set
  
Part B

10-9-8-7-6-5-4-3-2-1
P cleans 135/95   
1-2-3-4-5-6-7-8-9-10  
Burpee over bar

Wednesday June 1

Part A

E3MOM x 4    
MIN 1- 8 Push press @ 75% of 1rm strict press immediately into 30sec HS hold  
MIN 2- rest
MIN 3- 8 SA DB Bent over row

Part B

50 Abmat sit ups    
10 SDLHP 105/75   
10 FR Lunge 105/75   
40/10/10
30/10/10  
20/10/10   
10/10/10   

Thursday June 2

Part A

12min EMOM   
1- Bar attached to rack- 3 Foam roller Straight arm rolling kips
2- 3 straight arm tuck ups-3sec lower
3- 8 Russian push ups with foam roller

Part B

10min bMU practice

Part C

3 rounds  
5 Wall walks- open standards      
20 Pull ups  
50 DU's

Friday June 3

Part A

Muscle Snatch 3-3-3    
Tall Snatch 2-2-2    
Hang snatch 1-1-1

Part B

EMOM x 5    
1 OH squat @ 50% 3,3,1,1

Part C

AMRAP 18min
10 GHD  
10 Heavy WBS 30/20   
10 T2B     
10 Alt DB snatch 50/35

Saturday June 4

For time  
2 Rounds
30 Box jumps 24/20  
40 KBS 1.5/1   
50 Burpees  
60 Push press 75/55
70 walking lunges       
80 abmat sit ups