210516 - Week Preview

LAST chance for Murph Prep on Saturday at 10AM!
Partner WOD will give us a final boost before the real deal!
If you’re attending our Memorial Weekend BBQ, please sign up for the potluck on the board this week!

MONDAY
(GOAL = 6 rounds)
Shoulders are probably still a little toasty from last week, so we’re starting this week with LEGS! Heavy Back Squat mixed with a quick booty burning metcon!

STRENGTH - Back Squat

WOD - AMRAP 9:
(@ minute 3 and 6 perform 18 Jump Lunges)
18 Russian KB Swings
18 Ab Mat Sit Ups

TUESDAY
(GOAL = 60 Burpees total - 10 per round)
Cardio/Weightlifting/Bodyweight! A little of bit of everything today! Burpees are not a favorite but they are such a functional movement and you only get better at them by doing it!

WOD - 6 Rounds
3 minutes of WORK
1 minute of REST
(Switch back and forth between stations)

Station #1 -
16 calorie row
8 Hang DB Clean and Jerks
MAX Burpees over the Rower

Station #2 -
50 DU
15 Wallballs
MAX Burpees

WEDNESDAY
(GOAL = 5 Rounds)
Great time to work on those snatches! Focusing today on big hip opening and getting more confident with the movement!

STRENGTH - Snatch Complex

WOD - AMRAP 12:
6 Power Snatches 95/65
12 - 16 - 20 - 24 …
Box Jump Overs 24”/20”

THURSDAY
(GOAL = NO SCORE DAY!)
Continuing to build those pressing motions with a little pull in between sets to help enhance the consistency of the heavy lifts!

Bench Press and Strict Press
10 minutes to build to 70%
then…
E2MOM 10:
5 @ 70% + 10 Renegade Rows

FRIDAY
(GOAL = 4 Rounds)
This is a favorite hero WOD for many. Last time we did it was Aug. 2020. Hopefully the cooler weather and improved cardio (through Murph prep) will help us see lots of PR’s today! :)

Hero WOD “White”
FOR TIME
5 Rounds
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunges
400m Run