“REGIONALS WEEK – Event 3” Complete for time – 104 Wall Balls 20/14 52 Pullups (Time Cap – 10 Mins) Note – We will complete the Snatch ladder for our strength today.
Happy Memorial Day Rest Day Closed
Enjoy your holiday weekend. We are closed Monday for Memorial Day! Rest day Closed
“The Murph WOD” Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run or “Half Murph” Partition the pull-ups, push-ups, and
Complete for Time – 30 Kettlebell Goblet Squat 70/53 21 Ring Dips 20 Kettlebell Goblet Squat 70/53 15 Ring Dips 10 Kettlebell Goblet Squat 70/53 9 Ring Dips (Time Cap – 14 mins)
3 Rds for Reps 1 Min – Assault Bike (for calories) 1 Min – Power Snatch 75/55 1 Min – Box Jumps 20/14 1 Min – V Up’s 1 Min – Sumo Deadlift High Pull 75/55 -rest 1 Min- (REPEAT) (Total WOD time with rest intervals 17 Mins)
(Buy – in) 1000 meter Row -then- 1 to 10 Push-ups Strict Pull-ups (Time Cap – 20 mins) Post time to comments.
10 Min EMOM – Hang Power Cleans – 3 Reps every minute Post total load to comments.
4 rounds for time 10 Overhead Walking Lunge, 135/95 400m run with a weighted object at least 20-lbs/14-lbs (med balls, Dumbbells, Kettlebell, etc.) Post time to comments.
Rest day Closed