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The Bluegrass Way 30 second at each station 2rds. *Station 1 – Banded Palloff Hold *Station 2 – Banded Lateral Monster Walk *Station 3 – marching glute bridge *Station 4 – Left Side Plank Hold *Station 5 – Right Side Plank Hold then 4rds. 400 Meter Run 10 double KB Deadlifts (moderate weight) 20 box…

The Bluegrass Way 15 minutes to find a 2RM Thruster (from rack) then 3rds 30 second ME CAL BIKE rest 30 seconds 30 second ME CAL row rest 30 seconds 30 second ME burpee rest 30 seconds 30 seconds ME Box over jump (if possible, choose height where you can jump OVER without touching the…

The Bluegrass Way 2rds. 30 seconds of Superman Hold 30 seconds of Barbell Floor Press (empty bar) 30 seconds of Glute Bridge Marching 30 seconds of reverse snow angel 30 seconds of Plank Toe Taps (or Plank Shoulder Taps) Rest 30 seconds then 6×3 bench press (increase to heavy) then EMOTM for 6 minutes: Minute…

The Bluegrass Way 15 minutes to find a 3RM Front Squat then teams of 2: relay style. Partner 1 completes full round then partner 2 completes full round. 12 minute AMRAP 50m sled push 50m sprint 50m waiters walk then 12 minute AMRAP 10 tire flips 10 CAL Bike/row Saturday, May 25th: FREE Kip “Let’s…

The Bluegrass Way Every 2 minutes, for 30 minutes (3 rounds) of: Station 1 – 100m sandbag carry (AHAP) Station 2 – 20 thrusters (95/65) Station 3 – 500/400m row Station 4 – 15 lateral Burpee over the bar Station 5 – 1 minute plank with KB/DB drag

The Bluegrass Way 3x 6 barbell glute bridge (increase from last time) 3×6 e/l SLDL (moderate weight) then 12 minute AMRAP 200m run 30 DU 20 KB swings 10 HSPU then 200m walking lunge Mark your Calendars: May 25th:  FREE Kip “Let’s Go Bluegrass” WOD   https://www.facebook.com/events/389469781903439/393350488182035/?notif_t=plan_mall_activity&notif_id=1557758704892648 May 27th: Memorial Day Murph WOD 9:00am *All…