Saturday


Strength

Push Press

12 Sets of 2 @ 70% – Every 25 seconds.

Then 5 Rounds – 1 Minute on – 5 Pushups / Plank hold for the

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remainder of the minute – 30 Seconds rest between rounds

WOD

50 Burpees

20 Press @ 80% 1 RM

Partition the work at your discretion.

 

Friday


Strength
3 x 10
TTB
GHD back ext
for completion not time

WOD
5 Rounds for Time
15 Cal Row
10 Dumbbell Box Step ups (45/25)
10 Dumbbel Hang power Cleans (45/25)

Thursday


Skill
Work on

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Headstand-Handstand drills. HSPU drills for 20 minutes

WOD

400m run
21-15-9
box jumps
HSPU
400 m run

Wednesday


a family that Murph’s together…

Endurance
10x 1/2 gasser (sprint across parking lot and back)
rest 1;30 between efforts

Rest 5 minutes

WOD
“DT”
5 RFT
12 Dead lift
9 HPC
6 PJ
Barbell weight (155/100, 135/95, 115/85)

Tuesday


 

Congratulations to all those that came out to pay respect to Murphy

EWOD
EMOMx10
10 burpees

Partner WOD
20 min clock
buy in is 100 KB swings (75/55, 63/45, 55/35) partitioned between athletes (1 working at a time)
then: amrap remainder of 20 min clock “Cindy”
alternating rounds as the resting partner holds plank.
If plank is broken, 5 burpee penalty ( 1 person )
Score is rounds plus

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reps of cindy

Friday


E-WOD

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Row 2k

WOD
21-15-9
KBS 70/55 or (63/45 or 55/35)
Box jump 24/20

Thursday


Remember…
Memorial Day Murph. Friends and Family are welcome. Members must sign

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up for class and let us know

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how many you plan to bring. There is also a BBQ sign up list at the gym. Filler up!

G-WOD

Headstand/Handstand Drills
10-8-6-4-2 HSPU

WOD

5 Rounds for time
200m Run,
15 Thrusters (75/55)
Scale:
thrusters to (65/45)

Wednesday


E-WOD

3x500m row Repeats
Rest 2:00 between each effort
Record each time

WOD

21-15-9z
DB snatch (L), DB Snatch (R)(45/25),
Wall ball sit-up.

Scale:
DB to (35/20)(30/15)

Tuesday


Test Day
Test 30 sec L-sit,
rest 2 minutes
Test 1:00 Push Up
rest 2 minutes
Test 1:00 Ring dip
rest 2 minutes

Record max time in L-sit
Max reps of Push ups and Ring dips
Scaling notes

WOD

partner wod for time
100 OHS 115/75 (95/65, 75/45),
one person working at a time.
Every time you put the bar down both run 200 m (1 carrying a sandbag)