5/29 - 6/4
Monday:
"Murph"
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
*you may partition the pull-ups, push-ups, and squats
If you have a 20lb vest, wear it.
Tuesday
Row 500 Meters
Then,
12-10-8-6-4-2
Devils Press (pick load)
Ring Dips
Then,
Row 500 Meters
Wednesday
20 minute AMRAP
5 Bear Complex* (95/65)
*Power Clean-Front Squat-Shoulder Press-Back Squat-Shoulder Press
10 Lateral Burpees Over Barbell
20 Medicine Ball Sit-ups (20/14)
Thursday
Run 200 Meters
12-9-6-3
Dead-Lift (225/155)
Bench Press (155/105)
Friday
21-15-9 rep rounds for time
Box Jumps (24/20)
Push Press (115/75)
Pull-ups
Saturday
30 minute AMRAP
Partner WOD
P1: 5 Strict Handstand Push-ups
10 Toes To Bar
15 Medicine Ball Cleans (20/14)
P2: Max Calorie Row
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