“Murph”

For time: 1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

2/4/6/8/10
Squat Clean Thruster 135/95

5/4/3/2/1
Shuttle Run

Skill:

2×3 Front Squat 50%

3×5 Squat clean 40%/50%/60%

Strength WOD 

3×5 Front squat

3×10 Pistols

3×10 Weighted lunge 45/24

 

60 Sit ups
40 Wall balls
25 Burpees (plate)
40 T2B
60 KB Swings

Stength WOD

3×5 Power Clean 

3×1 Clean and Jerk (at last set of power cleans/scale as needed)

4×5 Box jump 40/30

400m Run

then

3 Rounds
15 Box jump 24/20
15 Hang clean 95/65

then 
400m Run

then

3Rrounds 
15 Front Squat
15 Ring push up

then
400m Run

Strength WOD

5×3 Overhead squat (take bar from the ground)

Grace 

30 Clean and Jerk 135

Rest 5 min 

Core WOD

15 Turkish get up (each arm) 53/35

100 Sit ups

Strength WOD

3×5 Deadlift 65%/75%/85%

5×6 Hanging leg raise

5×10 Good mournings  

“Bradshaw“

10 rounds for time of:

21 Push press 95/65
21 Pull up
15 Burpees (bar hop)
15 Push press 115/85
15 Pull up
12 Burpees (bar hop)
9 Push press 135/95
9 Pull ups
9 Burpees

Stength WOD

Max one rep Front squat 

Nancy
5 Rounds
400m Run
15 Overhead squat

Strength WOD

One rep max Power clean

Regional Team WOD Event 6
100 Double unders
50 Hand stand push ups
40 T2B
30 Shoulder to Overhead
90ft Walking lunge

This WOD can be completed as a individual or team of two

Strength WOD 

One rep max Deadlift

15 EMOM (every minute on the minute)
3 Deadlifts 205/145
6 Push ups
9 Wall ball shots 20/14

Rest 1min 
15 EMOM
9 Sit ups
6 Air Squats
3 Power cleans 155/95

Rest 1min 

Core: Tabata plank/Tabata leg raise

Strength WOD Re-test week!!!!

Max strict press