WODs

May 30-June 3 (WODs of the Week)

Monday, May 30, 2016

Memorial Day “MURPH”
1-mile run
100 pull ups
200 push ups
300 squats
1-mile run
+20 lb. vest if you have it
—-

Tuesday, May 31, 2016

SWOD
Bench Press: build to 3RM

WOD
5 rounds for time:
Row 500m
15 OHS (95/65)
*should be able to do 15 OHS unbroken
—-

Wednesday, June 1, 2016

SWOD
Front Squat: build to 3RM

WOD
For time, complete:
30 C&J (135/95)
15 MU’s

*Sub burpee-pull ups for MU
—-

Thursday, June 2, 2016

SWOD
Strict Press: build to 3RM

WOD
10-8-6-4-2-4-6-8-10:
DL (225/155)
HSPU
Weighted step ups with 2x DB/KB (44-45/25-26)
—-

Friday, June 3, 2016

SWOD
Back Squat: build to 3RM

WOD
“Randy”
75 Snatches* for time (75/55)

*Should be very light snatch weight.
—-

Saturday, June 4, 2016

(NO CLASS due to the POWERUP CROSSFIT COMPETITION)