2019-05-28
Mon – Murph!
Thanks to everyone that came out and made this a fun event.
Tuesday
5×5 Deadlift (light weight)
20 min EMOM
100m sled push/drag
40 DU
15 box step-ups
20 v-ups
Wed
10 min EMOM
1 Power clean + 1 Squat Clean (increasing)
12 min AMRAP
10 Double DB Push Press
10 Double DB Deadlift
10 front rack squats with DB’s
3 Devils Press
Thursday
Run 800m
30 KB Swings
20 Box jumps
10 burpees
Run 400m
30 wallballs
20 slam balls
10 burpees
Run 800m
30 KB swings
20 Box jumps
10 burpees
Friday:
Find max front squat
Every 4:00 for 16:00
200 m run
10 Deadlift
10 Hang Power Clean
10 Thruster