2RDs
10 BB OHS
10 BB Behind the Neck Snatch Grip Push Press
10 BB Hang Muscle Snatch
E2MOM for 12 min
1 Snatch Grip Deadlift + 1 Hang Power Snatch + 2 Power Snatch
2 RFT
12 Burpee
12 Power Snatch 95/65
12 Burpee
12 Sq. Snatch 95/65
12 Burpee
12 Hang Power Snatch 95/65
12 Burpee
12 Hang Sq. Snatch
*18 min Cap*
Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.fancloth.com/c/474809 Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @ 60% Set 2 – 2 Reps 75% Set 3 – 4 Reps @ 70% Set 4…
6 sets of 3 OHS *Go by feel with the OHS, if it feels good, go up* For time: 21 Bar-Facing Burpees 21 Power Snatches 115/85 15 Bar-Facing Burpees 15 Overhead Squat 115/85 9 Bar-Facing Burpees 9 Squat Snatches 115/85 *12 min cap*
Every 1:30 for 21 min 25/20 Cal Row * 2 min rest after each row* 20 min to complete 4×10 Bicep Curl superset with 20 banded curls 4×15 Tricep Pull Down 4 sets of BB 21’s 4x 10 French Press
Partner WOD Saturday The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM Strength/ Skill –…
Closed Thanksgiving. 8 and 9 am classes Friday. I am collecting $ for Christmas party. Tempo Back Squats 5 sec down, 2 sec hold, explode up. 3-3-3-3-2-2-2-1-1 With a partner, complete 3 alternating sets each of: 25 Wall Balls 20/14 Run 200 meters together 25 KB Swings 53/35 Run 200 meters together * Partner 1…
Strength/Skill : Overhead Squat 8-8-8 (sub-maximal load) Drop Snatch 5-3-3-2-2-2 3 Rounds: 5:00 ON / 1:00 OFF 7 Bar muscle ups/Ring muscle ups/C-2-B Pull ups/Strict pull ups 30 Double Unders