“The best preparation for tomorrow is doing your best today.” -H. Jackson Brown, Jr.
052618 WOD
A. Warm-up: Coach’s choice
B. In teams of three complete:
Team Triple 3’s
3000m Row
300 Double Unders (scale 600 singles, switching every 100)
3 Mile Run
*Partition row every 250m, Double Unders every 50 Reps, Run every 400m. Push hard, you’ll get to rest twice as much as you work!*
>>Modifications will be given
In observance of Memorial Day (Monday 5/28), we will hold one class at 8:00 a.m. Monday. The workout will be Murph. There will be scaling options and team options. We hope to see you there!
“Quality is not an act, it is a habit.” -Aristotle
052518 WOD
A. Warm-up: Coach’s choice
B. Every 2 Minutes for 10 Minutes
Clean Grip Overhead Squat x3
*Build over the course of the five sets or work to bring the hands in closer each set with light weight.*
(If you are unable to bring hands in you may keep them wide and if you are unable to overhead squat you can use a PVC, or practice wall squats)
C. For Time:
10 Bar Muscle-Ups (scale= 10 strict pull-ups + 10 strict dips)
20 Power Snatches (95/65)
30 Toes to Bar
40 Overhead Squats (95/65)
50 Burpees
150 Double Unders
*18 Minute Time Cap* (record total reps if you reach the cap)
For Time:
10 Ring-rows + 10 dips
20 Hang power snatch
25 leg raises
30 Overhead Squats or air squats
40 modified burpees
200 single-under
*18 Minute Time Cap* (record total reps if you reach the cap)