3
Jun
Saturday, May 28 2016
Murph – For Time |
1 Mile Run |
100 Pull-ups |
200 Push-Ups |
300 Air Squats |
1 Mile Run |
Murph – For Time |
1 Mile Run |
100 Pull-ups |
200 Push-Ups |
300 Air Squats |
1 Mile Run |
A. 10:00 Partner WOD |
10 KB Swings (24/16 – american) |
10 KB 1-arm press (5/5) |
*One complete a round, other partner holds front rack (heavy) |
B. 6:00 TGU (light, working perfect technique) |
C. 10:00 Mobilize |
A. MU Skills |
B. OT5:00 For 5 Rounds |
0-5:00 – 20/15 Cal Row + 50 WB |
5-10:00 – 20/15 Cal Row + 15 MU |
10-15:00 – 20/15 Cal Row + 50 Box Jumps |
15-20:00 – 20/15 Cal Row + 15 MU |
20-25:00 – 20/15 Cal Row + 50 WB |
A. 6:00 OTM – 3 TNG Power Clean (increasing weight) |
B. Death By: Power Clean (135/95) & Burpee |
*15:00 CAP – Split reps in 1/2 after complete |
C. HS Walk/Wheel Barrel Relay |
A. Work up to Max Thruster (Rack) |
B. 5 Rounds for time: |
10 Thruster (115/75) |
2 Rope Climb (sub 10 Ring Row) |
200 Meter Sprint |
1:00 REST |
A. 21:00 EMOM |
Minute 1 – 10 Deadlift (185/125, moderate heavy, Good form) |
Minute 2 – 20 GHD Sit-up or 25 Ab Mat |
Minute 2 – 50 Double Unders or :40 of attempts/fast singles |
B. 5:00 Light Sled Relay (fast 25m sprints) |
A. Strength – 5 Rounds: 1 Press + 2 P Press + 3 P Jerk |
B. 10:00 AMRAP |
10 Burpee |
8 T2B |
6 STOH (Pick a weight- from ground) |
C. CORE – coaches Choice |
A. Olympic – 7:00 EMOM – Snatch + OHS (increase) |
B. For time: |
20 Snatch (power or squat, M:135/115/95, W:95/75/65) |
30 OHS (if you can’t OHS snatch weight, do front squat) |
400 Meter Run |
50 Pull-ups |
400 Meter Run |
30 OHS (if you can’t OHS snatch weight, do front squat) |
20 Snatch (power or squat, 135/95) |
C. Mobilize |