Bench Press 5-5-3-3-1-1

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 1 rep
#6: 1 rep
*Weight is athlete’s choice, build throughout

Death by BBJ

Death by Burpee Box Jumps
Minute 1 – 1 Burpee Box Jump
Minute 2 – 2 Burpee Box Jumps
Minute 3 – 3 Burpee Box Jumps
.. Continue to increment by 1 rep each minute, until work can no longer be completed within the minute
*Rest remainder of each minute
*Score is furthest round completed – Minute 10/10 Burpee Box Jumps = score of 10

Core Work

3 Rounds:
10 V-ups
10 Supermen
10 Plank – Knee-to-Elbow

Tuesday Chipper

800 Meter Run
50 Kettlebell Swings (50/35)
50 Wall Balls (20/14)
50 Kettlebell Swings
800 Meter Run

ROMWOD

We’ll close out class with ROMWOD

Murph – 2 Weeks Out

We’re 2 weeks away from Memorial Day Murph
Please RSVP via Facebook:
https://www.facebook.com/events/2194808433932245/

Murph Work

9 Minute EMOM Rotating Through:
10 Pull-ups
12 Push-ups
20 Air Squats
*126 Reps Possible

Clean Complex EMOM

8 Minute EMOM:
1 Low Hang Squat Clean
1 Squat Clean
*Build throughout, up to 90% of Squat Clean 1RM

Jump, Pull, Push

8 Minute AMRAP of:
40 Double Unders
10 Pull-ups
10 Burpees

L-Sit Hold

3 Rounds:
Max L-Sit Hold – Hanging from Pull-up Bar
*Score is longest hold time
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