Wednesday, 02/12/14
Strength/Skill:
12 min EMOM
40 D/U
5 Front Squats 165/110
10 minute AMRAP
Climbing ladder 3/3, 6/6, 9/9, 12/12 etc.
Deadlift (185/125#)
T2B
rest 2 min
Max Pull Ups in 5 min.
Adv. 20 per min.
Beg. 15 per min.
Strength/Skill:
12 min EMOM
40 D/U
5 Front Squats 165/110
10 minute AMRAP
Climbing ladder 3/3, 6/6, 9/9, 12/12 etc.
Deadlift (185/125#)
T2B
rest 2 min
Max Pull Ups in 5 min.
Adv. 20 per min.
Beg. 15 per min.
Skill:T2B skill work with goal on stringing multiple together For Time: 15 Burpee Box Jump Overs 24/20 15 power Cleans 135/95 15 Burpee Box Jump Overs 30 Front squats 135/95 15 Burpee Box Jump Overs 15 Push Jerks 135/95 15 Burpee Box Jump Overs
STRENGTH: C&J 5-5-4-4-3-3-2-1 8RFT 3 POWER CLEANS 185#/125# 6 WALL BALLS 20/14 9 BOX JUMPS 24″/20″
Warm up: 2Rds at easy pace 200m Run 5 Push Up 10 Walking Lunge 10 Squats 12 Min EMOM Min 1: 12-15 Wall Balls 20/14 Min 2: 14 Single Arm Overhead walking lunge Min 3- 15 KBS 22 Min AMRAP 50 Sit Up 50 HR Push Up 50 DB Snatch 50/35 50 Box Jumps 24″/20″…
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…
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 – Front…
PARTNER WOD TOMORROW Strength/Skill – Double Under 1 Round 30 Deadlift – 183/275 50 K.B. Swings 53/35 30 Toes to Bar 50 Box Jumps – 20/24 (Games Standard) 30 One-Armed Thrusters – 35/45 30 Other Arm Thrusters – 35/45