Wednesday WOD – 052516

Connie

Connie

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: 2RM, then 2×2@90%

2. 3 Rounds for time:
400m Run
200ft Walking Lunge
50ft Handstand Walk

Performance
WEIGHTLIFTING
1. Muscle Snatch 2RM
2. Power Snatch 2RM, then 3×2@90%
3. Power Clean 2RM, then 2×2@90%
4. Paused Clean Deadlift from Deficit, 65%x4, 75%x3, 80%x2x4

METCON
3 Rounds for time:
400m Run
200ft Walking Lunge
50ft Handstand Walk

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