May the 4th have been with you…

Hey guys! Thursday is the longest workout I think I’ve ever written! Whoa.

For your planning you planning planners, MURPH workout and BBQ will be Sunday the 25th. We’ll close Monday the 26th to honor the holiday. Let’s do a two heat thang, with one heat GOING at 1:00pm and another GOING at 1:30pm, don’t fret about sign-ups and all that yet. There’ll be room. Remember the 1:30pm heat will have BBQ things happening while you’re finishing up, yay 🙂

We’ll also be closed for another Powerlifting meet May 31 and June 1st. Waaay out there. Let’s do a gym hike or something on the Saturday! Ideas?

Workouts:

Monday: “Bull” LCF as Rx’d 2 Rounds For Time of 75 Double-Unders, 21 Overhead Squats (135/95 lb), 21 Pull-Ups, 800m Run

Tuesday: Press Max 3, -then- 100 Rep Test with Empty Bar

Wednesday 100th WOD of the year!: 5 Rounds with Rest: 20 GHD Sit-ups, 20 KB Swings 53/36, Row 20 Calories Rest 4 Minutes

Thursday: 1 Right Handed BB/DB/KB Farmers Carry 100/70 50m, 12 Left Side Plank Rotations, 18 “Roving Push-ups”, 1 Left Handed DB Farmers Carry 100/70 50m, 12 Right Side Plank Rotations, 15 “Roving Push-ups”, 1 Right Handed DB Farmers Carry 100/70 50m, 12 Left Side Plank Rotations, 12 “Roving Push-ups”, 1 Left Handed DB Farmers Carry 100/70 50m, 12 Right Side Plank Rotations, 9 “Roving Push-ups”, 1 Right Handed DB Farmers Carry 100/70 50m, 12 Left Side Plank Rotations, 6 “Roving Push-ups”, 1 Left Handed DB Farmers Carry 100/70 50m, 12 Right Side Plank Rotations, 3 “Roving Push-ups”

Friday: Hang Squat Snatch Max 1

Saturday: Teams of 3: Accumulate Max Time Holding the Pull-up Bar in 20 minutes like this: Buddy 1 and Buddy 2 Work at the same time: Buddy 1: 12 Deadlifts 225/165, Buddy 2: Ski 12 Cals, or Bike 12 Cals -then- Buddy 3 Can Hold for as long as possible, then rotate stations.