Murder Monday 10-8-2018
Cycle 1 W5D1 STR: Strict Pull-ups WOD: For Time: 25 Cal Row 12 DB Ground to Shoulder 25 Cal Row 12 DB Ground to Shoulder 25 Cal Row 12 DB Grounds to Shoulder
Cycle 1 W5D1 STR: Strict Pull-ups WOD: For Time: 25 Cal Row 12 DB Ground to Shoulder 25 Cal Row 12 DB Ground to Shoulder 25 Cal Row 12 DB Grounds to Shoulder
TEAM WOD: “GS 24” Teams of 2: 4 RFT: 800m Run / 50 Wall Balls (20/14) 10’ 50 Burpees 50 Pull-ups
Cycle 1 W4D5 STR: Bench Press WOD: AMRAP 10: 2 Deadlift @ 50-60% 2 T2B 4/4, 6/6, 8/8, 10/10, 12/12 etc
Cycle 1 W4D4 STR: Clean and Jerk WOD: For Time: 30 Single Arm DB Hang Clean and Jerk (alt as needed) 50 DUs 25 CTB Pull-ups 75 DUs 20 SA DB HCJ 100 DUs 15 BMUs
Cycle 1 W4D3 STR: Back Squat WOD: AMRAP 15: 10 WB (20/14) 10’ 20 Sit-ups 30’ HSW
Cycle 1 W4D2 STR: Snatch WOD: 3 RFT: 20 Thrusters (75/55) 10 BFB 5 SHSPU
Cycle 1 W4D1 STR: Ring Rows WOD: For Time: 400m Run 20 Snatch @ 50-60% 400m Run
TEAM WOD: Coach’s Pick!!
Cycle 1 W3D5 STR: Back Squat WOD: 4 RFT: 20 GHD Sit-ups 15 Thrusters (115/75)
Cycle 1 W3D4 STR: Clean and Jerk WOD: 3 RFT: 20 DL @ 50-60% 200m Run 20 BJO (30/24)