Announcements:
Memorial Day MURPH CLICK HERE.
Programming note: We are going to ramp up the strength training over the next 4-5 weeks a bit more than normal. We will periodically do this to focus on making our athletes …
Announcements:
Memorial Day MURPH CLICK HERE.
Mobility: 10 min of SMR. Focus on lower body.
WOD:
AMRAP in 7 min
5 Burpees
10 KB swings (53#/35#)
5 Power cleans (135#/95#)
10 Hand release push-ups
60 Double unders (sub = …
Programming note: We are going to ramp up the strength training over the next 4-5 weeks a bit more than normal. We will periodically do this to focus on making our athletes stronger, which will in return help them …
Individual Event #6 – 2013 (Modified)
100 Double unders
50 HSPU
40 Toes-to-bar
30 Shoulder to overhead (160#/100#)
50 Static lunges (160#/100#)
-For time-
(15 min cap)
…
SWOD: Power clean and Jerk 1&5/1&5/1&3/1&3/1&3
Good mornings 6/6/6/6/6
WOD:
Tabata V-ups
…WOD:
5 rounds for time
200m run
10 Box Jumps (30”/24”)
16 alternating arm KB Snatches (53/35)
20 Burpees
…
SWOD: Power snatch 4/4/3/3/3
WOD
AMRAP in 6 min
9 Deadlifts (135#/95#)
6 Hang power cleans
3 Push-press
Rest 2 min
AMRAP in 6 min
200m row
15 Hand release push-ups
…
Mobility:
A1) Wall squat, 2 min x 2 sets
A2) Shoulder distraction, 1 min each arm x 2 sets
HERO WOD:
“Josh”
21 OHS (95#)
42 Pull-ups
15 OHS (95#)
30 Pull-ups
9 OHS (95#)
18 Pull-ups
-For time-…
SWOD: Front squat 4/4/4/3/3
WOD:
21 HSPU
50 Double unders (100 single unders)
15 HSPU
30 Double unders (60 single unders)
9 HSPU
15 Double unders (30 single unders)
-For time-
…
Skill: 10 min of pull-up or muscle-up practice
Main site WOD from 4/26/13:
7 Muscle-ups (sub = 14 pull-ups)
400m run
-5 rounds for time-
…