Monday 5/27/19

MURPH

Tuesday 5/28/19

shovelTOUGHWOd

5 rounds
3:30
90/75 BJR
12/9 burpees
max cal rower
3:30 rest

WHITEBOARD=row cal

More than 20 in a class do shovelRUN

3/27/19
1/30/19
10/1/18
5/29/18
12/1/17
9/29/17
5/18/17
4/20/17
2/28/17
12/20/16
12/6/16
11/15/16
11/11/16

Wednesday 5/29/19

Same as 5/2, running shoes and bathing suit arms.

Thursday 5/30/19

Tomorrow is the last day to work out the MURPHflu, be ready to stay inside and throw some dumbbells Friday-Sunday. . . .

ENCEWOd

15 lunges (each leg)
400m run
400m farmers walk 53/35
30 lunges
800m run
400m farmers walk
45 lunges
1600m run
400m farmers walk

Do this one #vested!
WHITEBOARD=time/FWweight

11/1/18
8/10/18
3/24/18
1/12/18
11/17/17
11/2/17
11/14/16
6/4/16
4/2/16
3/7/16

Friday 5/31/19

robbieWALNUT

2,4,6,8,10. . . . 20
db hang c&j 50/35
burpee box jump 24″/20″
200m run

36min caP

WHITEBOARD=time or last round completed+reps

3/28/19
1/31/19
6/4/18
3/21/18
2/27/18

Saturday 6/1/19

StrengthDaySaturday on a SaturYAY!

partnerWOd

100 SUBT
100 pull-ups
80 SUBT
100 strict db press or bench press
60 SUBT
100 floor press or dips
80 SUBT
100 ezbar/db curl
100 SUBT

WHITEBOARD=/DAN

2/23/19
11/16/18

Sunday 6/2/19

meatLOAFWOd

FOR TIME:

partnerWOd
partners switch every :30
75 burpees
1200m row
75 slamballs
800m row
75dBALL
1200m row
75 burpees

WHITEBOARD=time/DAN

4/28/19
12/29/18
10/14/18
8/5/18
6/2/18
11/19/17
6/4/17
1/18/17
8/24/16
7/31/16