Author: Jade

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1) Every 1:30 x 9 sets: 10 T+G Power Clean 165/115 9 T+G Power Clean 175/125 8 T+G Power Clean 185/135 7 T+G Power Clean 195/140 6 T+G Power Clean 205/145 5 T+G Power Clean 215/150 4 T+G Power Clean 225/155 3 T+G Power Clean 235/160 2 T+G Power Clean 245/165 *Then 7 minutes to Establish a 1RM Power Clean Scale as needed. All sets should be perform unbroken. 2) AQAP: 24 Thrusters 155/105 24 Strict Handstand Push-ups 12 Squat Snatch 155/105 12 Rope Climbs 15ft Scale as needed. 3) 3 rounds AQAP: 800m Run 40 Wall Balls 20/14 10 Muscle-ups Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1) AQAP: 10,000m C2 Bike 400m Sled Drag @ Bodyweight 5,000m C2 Bike 200m Sled Drag @ Bodyweight Have fun, grind it out. 2) Jerk: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Keep lifts clean and snappy. 3) Every 1:30 x 7 sets: Clean Pull + Hang Power Clean + 2 Push Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) Every 1:30 x 7 sets: Clean + Front Squat + Hang Clean + Front Squat Continue to build loading from Complex 1. Build as heavy as deemed fit. 5) AQAP: 100 Burpee Box Jump Overs 24/20 Performed as Box Facing. Must jump up and jump back with both…