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May 23rd WOD


*Memorial Day Weekend Gym Schedule:

-Friday 5/27th: 5am, 6am, 9:30 ONLY

-Saturday 5/28: Memorial Day MURPH Challenge: 8am, & 9am start times: Party to follow. Bring what ever you wish to drink or eat. I will order pizza for those who want it.

-Sunday 5/29 and Monday 5/30: Gym will be CLOSED

Enjoy the Holiday Weekend!! See you all Tuesday!

Strength:

12 min EMOM:

2 Hang Cleans + 2 Front Squats

Conditioning:

12 min AMRAP:

30 DUbs

15 Push Press (115/75)

10 Burpees


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Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)