WOD

CONDITIONING

Ehud
PARTNER THROWDOWN FRIDAY!!
3 sets
300m run (together)
60/48 Calorie Bike Erg (split as desired)
300m run (together)
100’ Handstand walk (split as desired)
-Rest 3 minutes between sets-

Memorial Day Murph is next Saturday, May 28. Open to the community, friends, neighbors, family ~ modifications for all abilities. Burgers and hotdogs off the grill and Potluck (bring something to share) to follow.

STRENGTH

Wide Grip Bench Press 5×5, starting at 80% and building
*:30 Close Grip Push Ups between sets

CONDITIONING

Othniel
3 rounds
25 Wall Balls (20/14)
25yd Walking Lunges
-rest 1:1-
3 rounds
20 Wall Balls (30/20)
20yd DB Front Rack Lunges (35/20)

STRENGTH

Hang Clean + Clean + Front Squat + Jerk 4×5, starting at 70% and building to 80-85%

CONDITIONING

Gideon
5 Sets
100’ Shuttle Run (4×25’)
3 Power Cleans (185/125)
10/8 Calorie Echo Bike Sprint
-Rest 2 minutes between Sets-

STRENGTH

Pause Snatch Pull + Snatch 3×2, @ 85%

CONDITIONING

Deborah
AMRAP 12 Minutes
10 right-arm dumbbell overhead squats (50/35)
5 bar muscle-ups
10 left-arm dumbbell overhead squats (50/35)
15 toes-to-bars

STRENGTH

Deadlift 5×4 + Max Vertical Jump
4*4*4*4*4
*3 Max vertical jump after each set. Start with 70% and building each set

CONDITIONING
Memorial Day Murph is Saturday May 28! 7:00, 8:30, and 10:00 with cookout to follow!

Murph Prep:
25 Min Partner AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.
-Switch rounds back and forth with your partner-

12 Min Death By Burpees: courtesy of Coach Greg
2,4,6…each min add 2 burpees, jumping to a target

CONDITIONING

Deck of Doom, With a Partner: One partner works, one holds static except for Joker
Joker: Prowler Push each partner 1:1 (down and back is 1)
Hearts: Sandbag cleans, partner holds squat
Diamonds: Lunges (R+L=1), partner dead hang
Clubs: V-Ups, partner holds plank
Spades: KBS (53/35), partner holds kb overhead

STRENGTH

Power Clean + Clean and Jerk 3×3 building from 80%

CONDITIONING

“Fight Gone Bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

CONDITIONING

Murph Prep:
5 rounds
10 Strict pull ups
20 Push ups
30 Air Squats
-Rest 5 Minutes-
10 rounds
5 Strict pull ups
10 Push ups
15 Air Squats
*Perform with 20/14 vest is suggested

CORE

For Quality:
15 Overhead Plate Situps
30yd Isolateral DB Farmer Carry (Right Side)
30yd Isolateral DB Farmer Carry (Left Side)
15 Dip Support Leg Raises
30yd Isolateral Overhead DB Carry (Right Side)
30yd Isolateral Overhead DB Carry (Left Side)
15 V-ups

WELLNESS WEDNESDAY

𝗔𝗿𝗲 𝘆𝗼𝘂 𝗵𝗶𝘁𝘁𝗶𝗻𝗴 𝘁𝗵𝗲 𝗿𝗼𝗮𝗱 𝘁𝗵𝗶𝘀 𝘀𝘂𝗺𝗺𝗲𝗿 𝘄𝗶𝘁𝗵 𝘁𝗿𝗮𝘃𝗲𝗹 𝗮𝗻𝗱 𝘃𝗮𝗰𝗮𝘁𝗶𝗼𝗻𝘀?

ʜᴇʀᴇ ᴀʀᴇ ᴀ ꜰᴇᴡ ᴛɪᴘꜱ ᴛᴏ ʜᴇʟᴘ ʏᴏᴜ ꜱᴛᴀʏ ᴏɴ ᴛʀᴀᴄᴋ:
✅ Don’t skip breakfast
(Make sure you incorporate protein, carbs, and healthy fat)
✅ Hydrate with water
✅ Get enough sleep (Aim for 7 hours per night)
✅ Exercise
✅ Pack protein-packed snacks
✅ Research healthy options at your destination

𝙎𝙩𝙖𝙮𝙞𝙣𝙜 𝙤𝙣 𝙩𝙧𝙖𝙘𝙠 𝙬𝙝𝙞𝙡𝙚 𝙩𝙧𝙖𝙫𝙚𝙡𝙞𝙣𝙜 𝙙𝙤𝙚𝙨𝙣’𝙩 𝙝𝙖𝙫𝙚 𝙩𝙤 𝙗𝙚 𝙘𝙤𝙢𝙥𝙡𝙞𝙘𝙖𝙩𝙚𝙙.