Tuesday WOD – 052014

Justine

Justine makin’ faces at the Rower.

Memorial Day Festivities
This Saturday, May 24th!! First heat of MURPH starts at 8:45am. Second heat at 9:15am. Third heat (if needed) will be at 9:45am! If you are coming Saturday, please sign up in the gym on the whiteboard!

After Murph, back at our house, Memorial Day COOKOUT starting at 3pm! Hope everyone can make it!

WORKOUT OF THE DAY

Fitness
1. Strict Press: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

2. 12 minute AMRAP of:

50′ KB OH Walking Lunges (15 each hand, one KB) 24/16kg
15 TTB
30 KB Snatches (15L/15R anyhow) 24/16kg
15 V-Ups

Performance
1. Tall Snatch: work to a 3rm

2. Strict Press: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

3A. 3X10 Weighted Strict Pull-Ups, AHAP – rest 90 sec.
3B. 3X10 Weighted Sit-Ups, AHAP- rest 90 sec. (Put feet through heavy Dumbells and hold a third Dumbell to the top of your head)

4. Metcon
12 minute AMRAP of:

50′ KB OH Walking Lunges (25′ each hand, one KB) 24/16kg
25 TTB
50 KB Snatches (25L/25R anyhow) 24/16kg
25 V-Ups