Part 1
Skill Work – HSPU / Kipping HSPU
Pike Push Ups

Part 2
7 Rounds
7 HSPU / 14 Pike
Run 200M
14 Ground to OH 45/25

Part 1
Thruster
Find 5RM
No Rack – From the Floor
12 min cap!

Part 2
5 rounds
AMRAP 2min
2 Power Cleans (205/140) (175/110) (135/85)
10 Air Squats
Rest 1 min

Start the next AMRAP where u left the previous. Total rounds and reps = score

Memorial Day WOD..
We will be having 1 WOD for both gyms on Monday the 27th.
It will be a fun team WOD held at the park right by Captains Table in Moline
Time – 9 a.m.

Part 1
Shoulder/Ankle Mobility
10 min

Part 2
Chipper
25 Bench Press (185/115) (145/85) (115/65)
30 Pistols (15 per leg) (scale with blocking up heal or pistol to low box)
35 Cal row
400M run
45 sit ups
50 Double Unders/150 singles

Part 1
OMEM 9min
3 Deadlift (75%+)
Get heavy!!

Part 2
5 Rounds
15 Box Jumps RXC (34/27) RX (30/24) Scale (24/20)
15 Burpees
15 KB Swings (70/55) (55/35) (45/25)

Part 1
Skill – Power Snatch

Part 2
Actually 30
30 Cal Row
30 Toes to Bar
30 Power Snatch (115/80) (95/65) (75/50)
30 Box Jumps (30/24) (24/20) (18/14)
30 Burpees
30 Pull Ups/Ring Rows

“Damn Near 30″
AMRAP 29
29 Double Unders/sub 117 Singles
29 Wall Balls (20/10)
9 Push ups

Part 1
10X Tabata calorie Row

Part 2
AMRAP 12min
5 Shoulder to OH
5 Hang Clean
Run 200M

Barbell – RXC (155/105)
RX. (135/85)
Scale (105/70)

Part 3
Shoulder/Hip Mobility
10 min

Part 1)
Booty Maker
7 min per lift… Finding 3RM of each
OH Squat
Front Squat
Back Squat
Score is total of all 3

*NOTE – GETTING BELOW PARALLEL IS A MUST. DONT CHEAT YOURSELF

Part 2)
Max Double Unders in 3min

Part 1)
Shoulder Mobility
Coaches Choice (10 min)

Part 2)
“Aconn”
Run 400M
3 Rounds
7 Deadlift (245/165)RXC (205/135)RX (165/105)S
7 Burpees
Run 200M
15(RXC) 10(RX) Muscle Ups/ 30 Pull Ups
Run 200M
3 Rounds
7 Deadlift
7 Burpees
Run 400M

Both Gyms had an awesome crew tackling Murph

Part 1)
Power Clean
OMEM 12min
2 Reps (Go as Heavy as possible)

Part 2)
3 Rounds
75/50 Double Unders (150 Singles)
30 Wallballs (20/10)

Part 3)
3X25 Band pull aparts