MURPH

MURPH!

1 mile

100 pull ups

200 push ups

300 squats

1 mile

Partner WOD

Partner WOD:

20 RFT switch every rd

5 Man makers (40/25)

20 DU

TYLER June 2014

Part A: WB progression week 2

Part B: TYLER

 

7 MU, 21 SDHP 95/65 5RFT

Tabatta Thursday

Part A: Hand walk progression

Part B: Tabatta

squats, KBS 2/1.5, Push Ups, Burpees

Snatch Complex

On the two minutes 10 RDS,

Snatch Complex:

3 full snatch Rx start 155/105 work up to 225/155

NUTTS!

10 HDST

15 deads 250/175

25 BJ 32/24

50 Pull Ups

100 WB 20/14

200 DU

400M run with 45/35 plate

4 cycles of love

Part A; Ring Dip progression week 2

Part B: 4 cycle met-con

8 155/105 hang cleans

9 squats

10 J.Lunges (5 per side)

Micheal

Micheal

3RFT 800M run, 50 super mans, 50 sit ups

Partner Fun

Partner WOD:

25 MIn AMRAP (one athlete working at a time)

8 DB snatch (40/25)

6 DB OHS

4 TGU

Nancy

Part A: Ring Dips progression week 1

Part B: "Nancy"

5RFT 400M run and 15 OHS 95/65

Gymanstiky

Part A: Back Squats 5-5-5-5-5 (70% of 1RM)

7-1 of Handstands (no kipping), MU, 200M run after each set

Blazing

Part A: Plank holds 30 sec (front, side,side, X2)

Part B: 21-18-15-12-9-6-3

burpees, T2B, KBS 2/1.5, and 20 DU after each set

Good Old EMOMS

Part A:

WB Progression week 1

Part B:

6 MIN EMOM

2 clean and 1 Jerk 225/155

2 BJ 36/24

rest 1 min

4 MIn EMOM

4 FR squats

rest 1min

2 MIN AMRAP

5 deads

7 push ups

Badger

Part A: Hand Walk Progression

Part B: Badger

3RFT

30 squat cleans at 95/65

30 pull ups

800M run

Dig Deep

Part A: 7 MIN AMRAP

15 calorie row

15 clean and jerks 135/95

rest 5 min

Part B: 4 min amrap

12 Fr squats 135/95

12 pull ups

Partner WOD

20 MIn AMRAP

one athlete working at a time switching every round

10 WB 20/14, 10 WB sit Ups, 10 thrusters 95/65

Easy 10 RFT

10 deadlifts 225/125

25 DU

5 Strict pull ups

4 rdsrest 1 minute, 3 rds rest 1 minute, 2 rds rest 1 minute, 1 rd

Hero 'Luce'

 3RFT

1KM run

10 MU

100 squats

4 cycle Met-Con

Part A: Max DU in 2 minutes

Part B: 4 cycle met -con

6 push press 115/85

6 Toes to Bars

6 squats

Down and back up

10-1

KBS 2/1.5 and BJ 36/24

1-10

Push Ups and Goblet squats