May 30 – June 4, 2022


MONDAY: Memorial Day- 1 Class ONLY- 9 AM- we will have several options for Murph-
Monday: WOD: Murph-no vest
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
for time
Tuesday: WOD:
50-40-30-20-10 Calorie Row (guys)
40-32-24-16-8 Calorie Row (ladies)
for total time
(rest 1 min between ea round)
rest 2 min then:
2 Sets of 3 Power Cleans (80%)
2 Sets of 3 Front Squats (85%)
Wednesday: WOD:
2 Sets of 3 Squat Snatches (80%)
2 Sets of 3 Snatch Grip DL (95%)
rest 2 min then:
100 Burpee Box Jump Overs
for time
Thursday: WOD:
16/12 Calorie Ski
20 KBS
50 Ft. Walking Lunge
5R4T
Friday: WOD:
5 Sets- 2 Snatch Push Press + 1 Snatch Balance
rest 2 min then: Teams of 2
40 GHD (each)
20 Rope Climbs (split)
20 Squat Clean Thrusters (split)
for time
Saturday: WOD:
150 M Run
3 Wall Walks
50 Double Unders
3 Wall Walks
150 M Run
4 sets- 1 every 6 min
each set for time