WODs

May 29-June 3 (WODs of the Week)

Monday, May 29, 2017

Memorial Day "MURPH”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
–Performed with 20# vest or body armor )for advanced athletes).

Newer athletes may perform "Murph" tag team style with a partner and split 20 or 30 rounds of:
5 Jumping Pull Ups or Ring Rows
10 Push Ups
15 Air Squats
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Tuesday, May 30, 2017

“Danny”
20 minute AMRAP of:

30 Box Jumps (24/20)

20 Push Press (115/75)

30 Pull-ups

In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
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Wednesday, May 31, 2017

SWOD
Work up to a heavy, single: clean.

Benchmark WOD “Elizabeth”
21-15-9 reps for time of:

Power Clean (135/95)

Ring Dips
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Thursday, June 1, 2017

WOD
8 rounds:

15 Cal Row

15 Power Snatches (75/55)

Accessory Work - CORE
Accumulate 5 mins total: Plank Hold (elbows)
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Friday, June 2, 2017

SWOD
5x8 Push Press (1 set every 1:45) ~heavier than last week.
With an 8-minute running clock, go at: 0:00, 1:45, 3:30, 5:15, 7:00

WOD
AMRAP 10

5 Deadlifts (315/225, scale ~heavy)

15 Push Ups
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Saturday, June 3, 2017
WOD
21-15-9:

Thrusters (155/105)

+200m Sandbag (3/2) or Slam Ball Run (50/30) after each set

EMOM 6: 5 back squats
6x5 Back Squats @61-63% of 1RM