Wednesday 5.15.19


For Time 

800M Run 
50 Pull Ups 
100 Push Ups 
200 Air Squats 
800M Run

*(20#/14# weight vest if you plan on using one for Murph) 


INT/ 55+ RX 
800M Run 
50 Pull Ups 
75 Push Ups 
150 Air Squats 
800M Run

Beginner 
800m Run 
30 Tough Ring Rows 
30 Tough Push Ups 
60 Slow and Controlled Air Squats 
800M Run 

Above & Beyond

Cool Down

2 Minutes/Leg Dragon
2 Minutes/Leg Lizard

Strength

Back Squat 

Work to a a heavy single above 90% of your 1RM

Then…
5 X 3 Back Squat @ 82.5% 

Endurance

EMOM 20

ODD: 15/10 Cal Ski 
EVEN: REST

Gymnastics

5 X 10 Horizontal Ring Row 
*Feet on Box 

Chelsea JungComment