For Time:
30 C2B
30 KB Goblet Step Back Alt Leg Lunge (35/50)
30 KBS (35/53)
30 Push Up Position Shoulder Taps (Comp: HS shoulder taps)
20 C2B
20 KB Goblet Step Back Alt Leg Lunge
20 KBS
20 Push Up Position Shoulder Taps
10 C2B
10 KB Goblet Step Back Alt Leg Lunge
10 KBS
10 Push Up Position Shoulder Taps

24 min to work through the superset:
5 DL Strength
right into:
5 Double DB Bench
2 min rest

7 min Max Rep: (12.1 repeat)
Rig Touch Burpees

Front Squat 5-4-3-2-2-2

21-15-9:
Thrusters (65/95)
T2B

30 min AMRAP:
Groups of 3:
P1: 400m Run
P2: Max Meters Row
P3: Max Cals Echo Bike

The group is rotating off the runner. There is no score for the running, but athletes cannot rotate until the runner returns. Runner goes to rower, rower goes to bike, and bike goes to run. Two scores at the end: total numer of meters Road and total number of bike cals completed.

E2MOM: 20 min
2 regrip Squat Snatch

11 min AMRAP:
3 RMU
5 Squat Snatch (65/95, Comp: 95/135)
50 DU

Partner: For Time You Go I Go
50 WW
250 DU
150 WB (14/20, 9/10')
250 DU
100 C2B

Run DAY!
For Time:
200-400-600-800-1000-1200
1 min rest between efforts

Out of the Rack Complex: 20 min to build in load on the complex:

4 Back Rack Alternating Leg Step Back Lunges
4 Back Squats

WOD:
7 min AMRAP:
16 T2B
16 BJO (20/24)

18 min AMRAP:
8 Double DB Push Press 35/50
6 Double DB Burpee Box Step Overs (35/50, 20/24)
4 Double DB Snatch (35/50)
2 BMU
1 min Rest

Post WOD:
10 min for Quality
10 Vups
10 Alt Arm Double DB Seated Zpress

For Max Load: 22 min
3 DL
3 Power Cleans
3 FS
3 Jerks

7 min AMRAP:
1/1/1/1, 2/2/2/2, 3/3/3/3…etc (95/135)
DL
Power Cleans
FS
Jerks

For Time:
30 RMU
30 Hang Power Snatch (95/135)
30 Lateral BOB

***Comp: Finish with Max rep RMU IRT with a MAX of 30 more.

Post: 10 min for quality:
8 side plank leg raise R/L
10 Vup or Tuck Ups
12 DB push up position drags

12 min EMOM Squat Clean & Jerk

11 min AMRAP:
8 Squat Clean (105/155)
SHSPU (reps increase by 2 per round) 2/4/6/8/10…

Partner WOD:
You Go I Go 30 min AMRAP:
1000m Row
60 T2B
80 KBS (35/53)
100 AMSU

DL Strength 5-5-5-5-5

For Time:
21-15-9:
DL (Rx: 155/225, Comp: 205/315)
Box Step Ups (double reps, aka: for todays number R + L = 1 rep) (20/24)

Memorial Day - Mon. 5/25 - Holiday Schedule 1 Class ONLY at 10 AM

MURPH
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Wear your RED, WHITE AND BLUE