Thursday, 4-21-16
Murph is coming!!!!
partner wod
30 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
100m run between sets
1 person works at a time.
Run is done together.
Skill work today!!!
Murph is coming!!!!
partner wod
30 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
100m run between sets
1 person works at a time.
Run is done together.
Skill work today!!!
Strength: 16 min E2MOM Back Squat 4 Back Squats 50-70% 15-12-9-6-3 HR Push Up DB Hang Clean & Jerk 50/35 Box Jumps 24″/20″
Come watch then Open tomorrow night. First heat 5:30!!! Wine and watch!!! With a partner, complete: Run 400 meters together 3 alternating sets each of 10 Deadlifts 225/155 Run 400 meters 3 alternating sets each of 8 Deadlifts Run 400 meters 3 alternating sets each of 6 Deadlifts Run 400 meters 3 alternating sets…
Seated Box Jumps 5 rounds: 1 RD= 200m Sprint, 100m jog, 100m Sprint 4min rest b/t rounds
Strength/Skill – Power Clean 5-5-3-3-1 4 R.F.T. 6 Man Makers 45/25 12 Pull-ups 18 Alternating Pistols
Strength – Snatch/High Pull 3-3-3-3-3 W.O.D.- For Time: 25-20-15-10-5 Burpees Box Jumps T2B
Strength : Front Squat 3×3 @ 85% WOD: 20 Min AMRAP- 10 Push Press 115/85 10 KBS 53/35 10 Box Jumps 24″/20″ *Scale as needed*