Enjoy your Memorial Day weekend. The gym will be closed on Monday. In order to honor our service members and heroes we will do “Murph” on Tuesday. Even in this special WOD there are scales! Don’t freak out because it is too long. You can choose to do “1/4 Murph”, which is a normal sized workout. You can do “1/2 Murph”, which is a longer workout, but not out of line with any longer WOD. Or you can choose to try a full “Murph”. This should be about an hour long, so be prepared. Hopefully the weather will hold and we won’t have to substitute Rowing, or Run in the rain.
We will do only one strength WOD this week because it is a shorter week and we have some longer WODs scheduled. One of our longer WODs this week is Lydia’s birthday WOD. Don’t forget to let me know if you want to pick out a WOD that honors your special day.
MONDAY 5-28-18 GYM CLOSED TUESDAY 5-29-18 "Murph" For time: Run 1 mile 100 Pull-ups* 200 Push-ups 300 Squats Run 1 mile *the 100, 200 and 300 reps can be done in any order WEDNESDAY 5-30-18 Strength WOD: Deadlift then: 3 Rounds for time: 1 minute Sumo Deadlift High Pull (95,65) 1 minute GHD Sit-ups 1 minute Push Press (95,65) 1 minute GHD Sit-ups 1 minute Rest THURSDAY 5-31-18 "Helen" 3 Rounds for time: 400 meter Run 21 KB Swings (53,35) 12 Pull-ups FRIDAY 6-1-18 "Lydia's B-Day WOD" (5-25-93) AMRAP in 25:00 5 Cleans (BW) 5 Right arm DB Overhead Squats (50,35) 5 Left arm DB Overhead Squats 5 Plyo Push-ups 500 meter Run* * Run around our building and back inside=500 meters SATURDAY 6-2-18 Open Gym from 8 to 10am