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Workout of the Day

Tues, May 23rd


Just a heads up for this Monday, which is memorial day.  We will be running one WOD that day at 9:30 and it will be Murph as it has been the last 3 years.  Hoping for another big turnout.  We will have several options at rep schemes and way’s to scale.  This will obviously push back our squat cycle day.  There are going to be some athletes crushing their 1RM squat numbers in a couple weeks.  Those 4 reps at 90% were going up easy today.  Shout out to Speedy M who is getting stronger everyday in here.  Also a big shout out to Urban, Ally D, and Jay all getting 5+ Rx on that WOD today.  Tough to breath during that thing.  See you guys tomorrow
A) Active Warm Up
Coaches Choice
B) 12 Min EMOM
1st-4-8 Strict Toes 2 Bar (use the first style of this video no swing) scale to strict knees to elbow

2nd-5-10 fast kipping ring dips(scale to band or box)
C) “The Noose”
20 Min AMRAP
21 Cal Row or 21/14 Assault Cal (rotate each round)
15 Kettle Swings 53/35
9 Single Arm overhead Dumbell Lunge 50/35 (switch arms each round and lunge in place)
****at min 5, 10, and 15 complete 50 Double Under’s

Video above shows with a Kettle we will use a dumbell.  Keep your arm locked out and your bicep right next to your ear.  Warm up light and get comfortable with this movement.  Switch arm that holds dumbell each round.