Monday 160516
With a Continously Running Clock For Total Reps/Calories:
0:00 – 3:00min Row 500m to max Back Squats 95/65lbs RX+ 115/80 55+ 75/55
3:00 – 5:00min Rest
5:00 – 8:00min 15 S2O to Row Cal
8:00 – 10:00min Rest
10:00 -13:00min 15 Back Squats to Row Cal
13:00 – 15:00min Rest
15:00 – 18:00min 500m Row to max S2O
18:00 – 19:00min Rest
19:00 – 20:00min max Thrusters
Post total reps and calories to responses.
Saturday 160514
MURPH Challenge Prep
*with or without a 20/14lb vest*
For time:
Run 800m
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
Run 600m
4 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
Run 400m
3 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
Run 200m
2 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
Post time to responses.
Friday 160513
12min AMRAP:
6 Deadlifts 275/185 RX+ 335/215 55+ 225/145
12 Handstand Push-ups RX+ 4/2″ deficit or Parallette HSPU 55+ 4″ rise
18 Wallballs 20/14 10/9′ RX+ 20/14 11/10′ 55+ 20/10 9′
Post rounds and reps to responses.
Thursday 160512
9min AMRAP:
6 Hang Power Clean 155/105 RX+ 185/125 55+ 125/85
12 Box Jumps/Step-Ups 24/20″
9/6 Barbell Push-Ups
12 Pistols (alternating 6 each leg) RX+ 12 pistols w/25/15lb DB or KB 55+ 12 Goblet Squats 45/25lbs
Rest exactly 2min after WOD
then
“FINISHER”
Max Reps Hang Power Cleans Unbroken at WOD wt. Can only Rest in Rack and Hang
Post rounds and reps to responses.
