Warm up:
2RD at easy pace
200m run
5 Burpee
20 Min to Complete:
4 x 10 RDL (each leg)
4 x 8 half kneeling single arm DB press (each arm)
4 x 8 DB Flys
4 x 12 BB Up Right Rows
4×8 DB Bench Press
21-15-9
Hang Power Clean 95/65
HR Push Up
Jumping Squat
* 6min Cap*
10 min to practice Handstand work
( HSPU, HS Walk, HS Holds)
Sign up for Murph!! Warm Up: 3rds at easy pace 5 Single Arm Ring Row (each arm) 5 Single Arm DB Strict Press (each arm) 10 Medball Cleans 20/14 12 min EMOM – Not TnG. Work Technique Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 P.Clean & 1 Jerk 60-72.5%…
Skills 15 min Handstand walk practice WOD 25 Min EMOM Min 1- 65% of 1 RM Sq. Snatch Min 2- 70% Min 3- 75% Min 4- 80% Min 5- 85%
8 min. E.M.O.M. – Even Minute – 2 rope climbs Odd Minute – 4 wall walks EMOM starts @ 10 mins past hour 15 min.A.M.R.A.P. 5 – Man Makers 10 – Hang Power Cleans 15 – Air Squats AMRAP starts @ 25 mins past hour Strength/Skill – 5 x 3 Bench Press Strenght/Skill starts at…
1000m row buy in…. 40 PUSH JERKS 135#/95# 40 POWER CLEANS 135#/95# 40 FLOOR PRESSES 135#/95# 40 FRONT SQUATS 135#/95#
Strength/Skill – Masters Regional W.O.D. 1. – One Rep Max Clean Masters Regional W.O.D. 4 For time: 100 Pull-Ups 100 Wall-Balls, 20/14
“Nancy meets Karen” 5 RFT: 400m Run 15 OHS 95/65 30 Wall Balls 20/14 *Scale as needed*