WODs 220522 - 220528

 5/22-5/28

Monday

Murph Prep Monday:
10 Minute AMRAP
200m Run
10 Strict Pull-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
20 Push-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
30 Air Squats

*Shamelessly stolen from CrossFit Mayhem

Tuesday

Strength

10 minutes to work up to a heavy

5 Rep Push Press

WOD

5 Rounds For Time

Row 200 Meters

8 Push Presses @75% of what you got for the 5 rep push press today

4 Wall Walks

Wednesday

For Time

6-9-12-9-6

Lateral Burpees Over Barbell

Hang Squat Cleans (135/95)

Chest To Bar Pull-ups

Thursday

4 Rounds- 60 seconds at each station for max reps

Air Bike, Calories

Hip Extensions

DB Bench Press (50/35)

Toes To Bar

*everyone starts on the bike

Friday

4 Rounds Each For Time

10 Strict Handstand Push-ups

15 Dead-lifts (205/135)

20 Wall Balls (20/14)

30 Double-unders 

Rest 2 minutes between rounds

Saturday

Ryan

Five rounds for time of:
7 Ring Muscle-ups
21 Burpees