Wednesday, 7-18-18
Warm up:
2 RD at easy pace
10 Squats
10 Lunges
100 m run
12 min to complete:
Back Squats
5×5 @ 77.5%
For time:
20 OHS 95/65
5 Rope Climb 3:1
1 Mile (2K row)
5 Rope Climb
20 OHS
*20min Cap*
Warm up:
2 RD at easy pace
10 Squats
10 Lunges
100 m run
12 min to complete:
Back Squats
5×5 @ 77.5%
For time:
20 OHS 95/65
5 Rope Climb 3:1
1 Mile (2K row)
5 Rope Climb
20 OHS
*20min Cap*
12 min EMOM Min 1:3 Back Squats Min 2:12 Box Jumps FOR TIME 50 – 40 ā 30 ā 20 – 10 Wallball Shots 20/14 Weighted Sit Ups 45/30
Skill- Deficit HSPU/ HSPU/ Strict HSPU… WOD- 3 RFT: 400m Run 30 Wall Ball 20/14 20 C2B Pull Up 10 Sq. Snatch 135/95
Todays Classes 9 and 10:30 AM only BBQ 1PM MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael…
Strength/Skill – Push Press + Push Jerk x 5 4 Rounds 15 Toes to Bar 15 Ring Dips 100m Farmers Carry 55/35
For those of you thinking about getting your Level 1, Iād like you to start shadowing Marcus. 😊 10 min EMOM 1 hang Power Clean + 1 Power Clean Build to a max complex 10 RFT: 7 Power Clean and Jerks 115/85 7 Bar-Facing Burpees 200m Run *24 min cap*
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!! Warm Up: 3rds at easy pace 10 Very light DB upright…