Coach Mark

Announcements

• Memorial Day MURPH 2015 CLICK HERE

Skill: 10 mins on Pistols

WOD

800m run

6 Power Cleans

8 Burpees over Barbell

10 Deadlifts

2 rounds for time

Rx: 155/115

RxA: 185/135

Announcements

• Memorial Day MURPH 2015 CLICK HERE

SWOD (20 min)

Back Squat: 1×5@60, 65, 70, 75%

Front Squat: 1×5@60, 65, 70, 70%

WOD

AMRAP 12 min

10 DB Renegade Rows (30/20)

12 Pull-ups

16 Sit-ups

20 Unbroken Double Unders …

Announcements

• Memorial Day MURPH 2015 CLICK HERE

WOD

AMRAP 8 min

20 cal row

10 Ball Slams (30/20)

Rest 2 min

AMRAP 8 min

20 Wall Balls (20/14 to 10/9)

10 Burpees

Announcements

• Memorial Day MURPH 2015 CLICK HERE

SWOD

Deadlifts 4×5 @80%

WOD

30 Jumping Barbell Back Squats (45/35)

30 Jumping Barbell Back racked Lunges (45/35)

400m run

20 DB squats w/DBs at side (40/30)

20 DB Lunges w/DBs at side …

Announcements

• Memorial Day MURPH 2015 CLICK HERE

SWOD

2 Position Snatch (HH and Hang)x3

2 Position Snatch (Hang and Floor)x3

Snatch Balance x3

WOD

11 min ascending ladder (1+1+1, 2+2+2,etc)

HSPU

Strict pull-ups

Thrusters (95/65)

Announcements

• Memorial Day MURPH 2015 CLICK HERE

SWOD (20 min)

Back Squat: 1×5@60, 65, 70, 75%

Front Squat: 1×5@60, 65, 70, 70%

WOD

EMOM 10min

Odd: 1 Hang Clean and 1 Clean

Even:2 Clean and Jerks

Rx: 155/115

RxA: 205/135…

Announcements

• Memorial Day MURPH 2015 CLICK HERE

WOD

5 Hang Snatches (115/85)

7 OHS

5 Squat Snatches

200m run

4 Rounds for time

Announcements

• Memorial Day MURPH 2015 CLICK HERE

SWOD (20 min)

Back Squat: 1×5@65%,3×5@75%

Front Squat: 4×5@65%

WOD

AMRAP 8 min

4 Squat Cleans

8 Toes to Bar

12 KB Swings

Rx: 155/115 and 53/35

RxA: 205/135 and 70/53

Announcements

• Memorial Day MURPH 2015 CLICK HERE

WOD

800m run

100 Double Unders (300 singles)

400m run

50 Double Unders (150 singles)

800m run

100 Double Unders (300 singles)