Murder Monday 7-22-2019
STR: Back Squats WOD: 3 RFT: 400m Run 10 Pike Box HSPU / Pike HSPU 21 Power Cleans @ 40-50% of PC
STR: Back Squats WOD: 3 RFT: 400m Run 10 Pike Box HSPU / Pike HSPU 21 Power Cleans @ 40-50% of PC
TEAM WOD: Teams of 2 For Time: 14-12-10-8-6-4 (Share Reps) Sandbag Toss Overs AHAP 4-6-8-10-12-14 *Burpee Pull-ups (Each) *while partner hangs from bar. Switch. 100m Partner Sandbag Carry after each set.
STR: Deadlift Beanie Mike’s BDAY WOD: 7 RFT: 1 Deadlift @ 90% from today’s 1RM 9 Weighted GHD Sit-ups 1 BMU 9 Air Squats 7 DBL DB Snatch 2-00m Run
STR: Snatch WOD: “Incredible Hulk” AMRAP 20: 5 Deadlifts (115/75) 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squats
STR: Push Press Romanian Deadlift WOD: For Time: 100 DUs Then, 21-15-9 Strict Pull-ups HR Push-ups Then, 100 DUs
STR: Front Squats Jerks WOD: E4MOM 20: 9 Burpee Box Jumps (24/20) 12 DB Thrusters (50s/35s) 15 Cal Row
STR: Back Squat WOD: 5 Rounds: 1:00 per station: T2B Power Snatch @ 50% of PS Cal Row / Bike Rest
TEAM WOD: Teams of 3: Rotate EMOM 30: Partner 1: Max Cal on Bike/Row Partner 2: 10 Burpees Partner 3: 10 Alt Sandbag Front Rack Lunges + Front Rack Hold for remaining minute. Score = total calories
STR: Strict Press WOD: “Amanda” For Time: 9-7-5 Ring MUs Snatch (135/95)
STR: Snatch Balance WOD: For Total Calories: 20min Row E4MOM: 6 Strict CTB Pull-ups + 6 Strict Ring Dips *begin with the 6 PU and 6 RD.