Half Murph (40 min cap)For Time:800m run50 Pull Ups100 Push Ups150 Air Squats800m run Weight vest encouraged, try to perform reps without adopting “Cindy” style – straight through.
PARTNER WOD: Teams of 2:100 Deadlifts 185/135100 Alt. DB Snatch 40/25100 DU/200 SU75/75/7550/50/5025/25/25
Strength: Front Rack Reverse Lunges (BB)4×6 WOD: AMRAP 142 Russian KBS 70/532 Box Jumps 30″/24″2 Wall Balls to 12’/10′ Target4,4,46,6,68,8,8
Strength: EMOM 1020 DU2 Power Cleans WOD: 21-15-9DB Squat Cleans 40/25Strict Pull UpsPush Ups on DBs
Strength: Bench Press Drop Sets – 3 Sets2-4-6 reps @ 90%-80%-70% WOD: Pacing Intervals:Every 2:30 for 6 Rounds (15 minutes)Row 250m10 Lateral Burpees over RowerRest in remainder
Strength: Thruster Ladder – EMOM 71 Thruster at115/75135/95155/105175/125155/105135/95115/75 WOD: AMRAP 33 Power Cleans 135/953 Front Squats3 Push JerksRest 2 minutesAMRAP 33 Power Cleans 155/1053 Front Squats3 Push JerksRest 2 minutesAMRAP 33 Power Cleans 185/1353 Front Squats3 Push Jerks
Strength: DB Bulgarian Split Squats (close stance) 3×10Elongated Weighted Planks 25/15lb – 3Xmax effort WOD: Odd Object Day4 Rounds:25 KB Deadlifts 44/2650′ Dual Overhead Carry100′ Mixed Modal Carry (Farmer/Front Rack100′ Mixed Modal Carry (switched)Rest 60s
Hero Wod:White5 RFT3 Rope Climbs10 TTB21 Overhead Walking Lunges 45/35lb plate400m run
PARTER WOD: Teams of 2AMRAP 3030 Power Cleans 115/7540 Forward Lunges 115/75 (stationary)50 Med Ball Cleans200m med ball run (together but each partner must finish the 200m without swapping during that run.)
Strength: Deadlift Waves5/3/1 at 65%/75%/85%5/3/1 at 70%/80%/90%5/3/1 at 75%/85%/95% WOD: Helen3RFT400m Run21 KBS 53/3512 Pull Ups
Conditioning: 5 Rounds for time – 200m run, 10 pull ups, 200m run, 16 single arm DB C&J 50/35 (not alternating)
Core: 4×10 weighted knee raises (med ball or DB).