Warm Up:
400 m run
burgener warmup
3 rounds- 7 cluster (add weight each round) , 10 hollow rocks with medball, 5 strict pull-ups
Metcon:
for time:
21 -15-9
clean and jerk 115/75
toes to bar
after each set complete 3 rope climb
Additional Work
extra work see whiteboard
Warm Up:
400 m run
2 rounds, 30 singles, 10 oh lunge w/plate
10 ground to oh with
:10 rounds for time
30 double Unders
12 db snatch 50/35
10 box jumps 24/20
10 cal row
Additional Work
Rest or stretch or make up
warmup:
400 m run
3 rounds
5 deadlifts (add weight each round)
10 kips
10 alt hang snatch with db
400 m run
20 min amrap
6 deadlifts 225/155
7 burpee pull-ups
10 kb swings 53/35
200 m run
extra work:
strength: 5x5 hang snatch
conditioning: 3x 15 cal bike , 75 double unders
gymnastics: 10x10 hollow rocks, 3x 1 min plank
warmup:
800 m run
2 rounds :
15 wallballs
:30 wrist stretch
10 good mornings
wod: e2mx10
1 deadlift
1 power clean
1 front squat
1 squat clean
starting weight 135/95
every 4 mins increase weight
score: how heavy can you go- can not let go of bar for it to count
extra work:
strength: 3x 10 deficit deadlift
conditioning: 3x 50 ft body weight sled 5 sandbag cleans
gymnastics: 3x10 shoulder taps , 3x wall revolutions
warmup:
1 min jum rope
3 rounds
5 strict pull-ups
10 big kips
10 lunges
1 min jump rope
Metcon:
murph prep Monday
400 m run
5x 5 pull-up, 10 pushups, 15 squats
400 m run
5x 5 pullup, 10 pushup,15 squats
400 m run
Additional Work
strength: 4x 6 each leg split squats
conditioning: 2x 30db snatch (50/35), 30 burpees
gymnastics: 5x5 wall walk