Try Us For Free

Friday 4/21/2017

melanie boston marathon








Congratulations Melanie! Rock Star!!



500 m row or 400 m run


CS/ Dynamic stretch

B warmup:

With a bumper (45/25)

3 rounds of

10 squats

10 Ground to overhead

10 pushups

5 strict pullups, alternate grip

5 dips

Workout warmup:

10 min EMOM:

1 shrug+ 1 HC+ 1 HSC linked, get heavy.

4 Rounds for time:

12 Hang Squat cleans (95/65) RX+(115/75) RX++(135/95)

24 lateral jumps over bar

12 Push jerks (same weight)

24 V ups

O lift:

10 min emom

1 push press+1 push jerk+ 1 split jerk

Start at 65% of max push jerk.


5 rounds of:

15 GHD situps

2 rope climbs


This entry was posted in Uncategorized. Bookmark the permalink. Follow any comments here with the RSS feed for this post. Post a comment or leave a trackback: Trackback URL.

Post a Comment

Your email is never published nor shared. Required fields are marked *


You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

  • WOD

  • Archives