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26 May 2019 - Memorial Day Murph is Monday!

Have you signed up for your heat?

WORKOUT OF THE DAY

Engine Work

A) Conditioning
With a partner complete 30 minutes of rowing for max metres
* Partners must switch every 90 seconds, this will be 10 sets per person


Specialist Sundays

Weightlifting

A) Muscle snatch: 5 x 3
B) Tall snatch: 5 x 3
C) Back squat: 4 x 3 @ 75%


Barbelle’s Lifting Class

A) Sumo Deadlifts: 4 x 5 @ 8-9 RPE

B) Accessory
B1) RNT Split Squats 3 x 10
B2) Landmine Single Leg RDL 3 x 10

C) 12 Minute EMOM
Min 1: 3-5 Negative or Strict Pull Ups
Min 2: 3-5 Negative or Strict Ring Dips
Min 3: 20 second Handstand Hold (against wall)
Min 4: 30 seconds Hollow Hold (active rest)

16 Mar 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning

"I go, you go", complete 3 rounds each:

300 m Row
9 Deadlifts (125/90 kg)
12 Box jump overs (24/20 in)
- As soon as partner one has finished the row, partner 2 can start rowing

(Time cap: 12 minutes)

B) Gymnastics: Pull-ups

Choose option based on ability:

Op1) Weighted chest to bar pull-up: 6 x 3
Op2) Strict chest to bar pull-up: 6 x max reps
Op3) Negative chin-up: 6 x 3 with 5 second negative