Saturday WOD – 052116

Jared

Jared

Memorial Day Murph and Cookout!
Saturday, May 28th, we will be keeping up with tradition by performing the Hero WOD “Murph” starting at 8am at the gym. Afterwards, you are all invited back to our house for a Cookout starting at 3pm! RSVP here for our Cookout.

Summer Programs for your Kids!

High School Strength & Conditioning

Lil Beasts Summer Program: Session 1, Session 2

WORKOUT OF THE DAY

Fitness
With a Partner, 3 rounds for time:
100 Air squat, partner holds wall sit
200m Farmers carry, partner runs 400m

Performance
WEIGHTLIFTING:
1. Pause Snatch: 65%x2, 70%x2, 75%x1x2
2. Paused Snatch Deadlift from Deficit: 60%x4, 70%x3
3. Tall Jerk: 2RM
4. Pause Jerk: 65%x2, 70%x2, 75%x1x2

METCON:
With a Partner, 3 rounds for time:
100 Air squat, partner holds wall sit
200m Farmers carry, partner runs 400m

GYMNASTICS
Weighted Pull-up: 6 Minutes Volume Accumulation @65% 1RM
Try to improve on reps completed on 4/23/2016.

ACCESSORY
1a. Strict Press: 5×5
1b. Lateral Banded Shoulder Raise: 5×0:30 (0:15 each side)

2a. Barbell Bicep Curl: 5×10
2b. Barbell Skull Crusher: 5×10