WOD

Olympic Weightlifting Program Posted on the Board:
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Push Press 6-8 Reps @70-75%
Strict Pull Ups-12(or Ring Rows-15)

x5 Rounds, Then,

DB Bench Press-6-12 Reps
Deadlift-7 @75%

x4 Rounds:
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2KB Thrusters-8
Pull Ups-8
Target Burpee-8
200M Run
Assault Bike-15 Cal

x5 Rounds For Time:
---------------------------------------------
Buy in: 1000M Run

Then,

5 Rounds of:

SHSPU-5
Lateral Burpee-10
OH Lunge-12(6/6-Alt)115#-M/95#-W)

For Time:
---------------------------------------------
DB Power Snatch: 5,4,3 Reps Each (Alt)50#-M/35#-W
Weighted Push Up-15(45#-M/35#-W)
Sled Sprint(Around Bldg, empty)

x4 Rounds:
---------------------------------------------

WOD

15min AMRAP of:

Double Under-35
Wall Ball-25(20#/14#)
Target Burpee-15

Rest 3min, Then,

10min to find a 1RM Power Clean:
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WOD

"Murph"

With a 20# Vest or Ruck:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

For Time:
----------------------
 4 Mile "Murph"

With a 20# Vest or Ruck:

1 Mile Run
100 Pull Ups
1 Mile Run
200 Push Ups
1 Mile Run
300 Squats
1 Mile Run

For Time:
--------------------

Murph 2017 at CrossFit Seguin! #crossfitseguin #originalgangsters #bootcampdivas #projectaftermath #warriors #murph #ruckup #pullups #pushups #squats #runhard #motivation #memorialdaymurph #sacrifices #everydaystronger

A post shared by CrossfitSeguin (@crossfitseguin) on May 29, 2017 at 8:54am PDT

WOD

Weightlifting Program Posted on the Board:
----------------------------------------------------
Tire Flip-6 @AHAP
Sled Push-70ft(One Way)135#-All

x6 Rounds, Then,

Sled Sprint(Around Bldg)
C2B Pull Ups-20(or 25 Ring Rows)

x2 Rounds:
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800M Run
Wall Ball-50(Unbroken)20#-M/14#-W
Swing(A)-40(Unbroken)53#-M/35#-W

x3 Rounds AFAP:
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Double Under
Butterfly Sit Up   >50-40-30-20-10 Reps of Each
Assault Bike -20 Cal after each Round

For Time:
----------------------------------------------

WOD

Front Squat: 3 Sets of 5 Reps @80% of FSQ 1RM

Then,

Back Squat: 2 Sets of Sub Max Reps @ Same weight as above(80% of SQ 1RM)
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12min AMRAP:

SHSPU-8
Swing(A)-10 (70#-M/53#-W)
Burpee Box Jump Over-8 (30"-M/24"-W)
Goblet Squat-10 (70#-M/53#-W)
-----------------------------------------------------------

Who Doesn't Love the Butcher?

9am Crew hitting a Fast Finisher at CrossFit Seguin! #crossfitseguin #originalgangsters #butcher #sprint #pushups #trainforlife #legburner #lungburner #firebreather #finishstrong

A post shared by CrossfitSeguin (@crossfitseguin) on May 23, 2017 at 9:44am PDT

WOD

Tire Flip-8 AHAP
Sled Push-140ft(weights posted)
Keg Carry-140ft AHAP

x4 Rounds:
----------------------------------------
Wall Ball
Double Under     >50-40-30-20-10
Rope Climb            5-4-3-2-1

For Time:
----------------------------------------
DB Bench Press-6-12 Reps
Barbell Bent Row-8-12 Reps

x5 Rounds, Then,

Barbell Push Press-6-12 Reps
Wide Arm Pull Ups-10-15 Reps

x4 Rounds:
---------------------------------------
Assault Bike-40 Cal
Swings(A)-30(70#-M/53#-W)
Burpee Pull Up-20

x3 Rounds:
--------------------------------------
Push Press(115#-M/75#-W)
Front Rack Lunge                 >40-30-20 Reps of Each
Hand Release Push Up
Cluster
400M Run(after each round)

AFAP:
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