Tuesday 5-6-2014
For time: 800m Run 30 Box Jumps (24/20) 30 Wallballs (20/14) 400m Run 30 Box Jumps 30 Wallballs 800m Run 30 Box Jumps 30 Wallballs
For time: 800m Run 30 Box Jumps (24/20) 30 Wallballs (20/14) 400m Run 30 Box Jumps 30 Wallballs 800m Run 30 Box Jumps 30 Wallballs
AMRAP 10 min: 6 Parallette HSPU 30 BB Walking Lunges (75/55) Front Rack 60 D/U
“Power Elizabeth” 21-15-9 Power Cleans (135/95) Ring Dips
Murph Challenge WOD #2: 5RFT: 400m Run 25 Air Squats *Rest 2 min
6 Rounds for total working time: 20 KBS (1.5/1) 15 Burpees Rest 1:1 (1,2,3) Rest 2:1 (4,5,6)
AMRAP 10min: 20 KBS (1.5/1) 20 KB GTO (10ea arm) 20 Shoulder Touches 20 KB Step-ups (24/20)
4 RFT: 28 Pull-ups 28 Push-ups 28 Squats 28 Calorie Row
Murph Challenge WOD 1: EMOM 15 min: 3 pull-ups 7 push-ups 9 air squats
3 RFT: 10 HSPU 15 T2B 50 KBHP (1.5/1) *Rest 1:1
For time: 20 WB (20/14) 40 Pull-ups 20 WB 40 Box Jumps (24/20) 20 WB 40 Ring Dips 20 WB 40 KBS (1.5/1) 20 WB * 20 min time cap