Sat 5.19.18 “Kind of Murph but not really” Month, week 3
2,000 Meter Row (Guys on the BIKE first) 50 Floor Presses (135/85) 100 Kip Swings with a knee tuck 150 Med Ball Clean (30/20) 3
2,000 Meter Row (Guys on the BIKE first) 50 Floor Presses (135/85) 100 Kip Swings with a knee tuck 150 Med Ball Clean (30/20) 3
Strength/Skill: Semi-squat or Squat Snatches 5 – 4 – 3 – 2 – 1 reps, every 2 minutes Guide: 60% – 70% – 80% –
Strength/Skill: Front Squats, 6 x 1 @ 90%, every 2 minutes Focus: Knees out, elbows up WOD: 7 Round EMOM – 21 minutes min 1:
Strength/Skill: Deadlift, 7 x 2 @ 80%, every 90 seconds Focus: Lat/armpit engagement – “holding that newspaper” WOD: 8 RFT 1 lap run 5 DL
Strength/Skill: Push Press, 3 x 4 @ 75%, every 2 minutes Focus: Hips back on the dip, knees not coming forward WOD: Partner Ladder, for
Strength/Skill: Back Squats, 4 x 3 @ 85%, every 2 minutes Focus: knees out, vertical torso WOD: 5 Round Intervals 10 HRPUs (FB: Ring Pushups)
2,000 Meter Row (some will start on the bike first) 50 Push Press (with a 1-second Pause at the top) (115/75) 100 Squat Thrust Broad
Strength/Skill: Front Squats, 5 x 8 @ 55%, every 90 seconds WOD: AMRAP Interval Work 2 mins of work : 1 min of rest, for
Strength/Skill: Deadlifts, 4 x 3 singles @ 75%, every 90 seconds WOD: Chipper, for time, 28 minute cap 5 lap run (sub = 60 burpees)
Strength/Skill: Semi-squat Clean, 6 x 2, every 90 seconds Building up in weight to a heavy set. WOD: 24 min Partner AMRAP Part A) 8