Wednesday WOD – 051816

High school strength & conditioning

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. Power Clean 5×2, add 5-10lbs to last week’s working weight

2. 3 Rounds for time:
8 Power Clean 155/105
16 Toes to Bar
400m Run

Performance
WEIGHTLIFTING
1. Muscle Snatch 4×2, add 5lbs to last week’s working weight
2. Power Snatch 6×2, add 5lbs to last week’s working weight
3. Power Clean 5×2, add 5-10lbs to last week’s working weight
4. Paused Clean Deadlift from Deficit, 65%x4, 75%x3, 80%x2x4

METCON
3 Rounds for time:
8 Power Clean 165/110
16 Toes to Bar
400m Run

ENGINE
Assault Bike: 4×8:00 @RPE 8-9 – rest 2:00 between