Monday Memorial Day “Murph”

Monday @Kevin Malloy Park at 10am only. No other classes today. Meet us by the pull up bars. “Memorial Day Murph” Partner, Partitioned and half versisons available. Tuesday B) Hang Power Clean Work up to a heavy. C). Amrap 8 3, 6, 9, 12, 15 etc by 3’s Hang Power Cleans 95/65 V-Ups Wednesday “The Lurong Total” 8 MINUTE AMRAP 2 Minutes of Deadlifts 1 Minute of Rest 2 Minutes of Back Squats 1 Minute of Rest 2 Minutes of Shoulder to Overheads Athletes will perform 2 minutes of Deadlifts, followed by 1 minute of rest. Then 2 minutes of Back Squats with another 1-minute period of rest. The athlete ends the workout with 2 minutes of Shoulder to Overheads. The athlete's score is the total number of reps completed during the 6 minutes of work time. Athletes may only use one bar and must change their own weights during the rest times. See details for each level and division. Thursday Stephanie Pacheco’s Bday wod.  23 Hand stand Push Ups 23toes to bar 23/18cal row 23 db/kb Box step overs 24/20 (each leg). 50/35 50’ L arm OH db lunges (1 in front rack 1 locked out over head. 50’ R arm OH db lunges 

23 birthday burpees over dumbbells 

Friday B) Bench press 3-3-3-3-3

C) 21-15-9

Kb Push Press 53/35

400m run after each round.  

Saturday 

Max out Saturday 

C)team of 3 (25 min cap)

400m run

100 Deadlifts 135/95

400m run

80 hang power cleans 

400m run

60 front squats 

400m run

40 jerks 

400m run

20 clusters.

11am yoga

Sunday 

9-11am Open Gym.