5/7-5/13
Monday
Strength
Power Clean
7 x 3 reps @ 85%
WOD
3 Rounds For Time
Row 250 Meters
12 Front Squats (95/65)
8 Handstand Push-ups
Tuesday
4 Rounds For Time
Run 200 Meters
30 Wall Balls (20/14)
15 Ring Dips
Wednesday
MURPH PREP - WORKOUT 1
4 rounds, each round for time, of:
Run, 400 m
3 rounds of
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 1:30 between each round.
Thursday
Strength
Snatch
7 x 3 reps
Increase weight on each set
WOD
21-15-9 rep rounds for time
Row, Calories
DB Bench Press (pick weight)
Box Jump (24/20)
Friday
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)
Saturday
For time:
70 Burpees
50 Kettlebell Swings (55/35)
30 Chest To Bar Pull-ups
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