Tuesday WOD – 052416

Mary

Mary

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
1. Push Press: 5RM, then 4×5@90%

2. AMRAP 10
40 Double Unders
8 1-arm KB Swing, Left 53/35
8 KB Snatch, Left 53/35
8 1-arm KB Swing, Right 53/35
8 KB Snatch, Right 53/35

Performance
STRENGTH
Push Press: 5RM, then 4×5@90%

METCON
AMRAP 10
40 Double Unders
8 1-arm KB Swing, Left 53/35
8 KB Snatch, Left 53/35
8 1-arm KB Swing, Right 53/35
8 KB Snatch, Right 53/35

ACCESSORY
1. Bar Dips: 4xME

2a. Slide Board Push Ups: 4×10
2b. DB Hex Press: 4xME
Proceed immediately from ‘a’ to ‘b’. Rest as needed between supersets.

ENGINE
4x1500m @ RPE 9 Rest 1:1