WOD

Clean and Jerk
2 reps at 60%
2 reps at 65%
2 reps at 70%
2 reps at 75%
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then

4 Rounds for time of:
21 Cal rowing
18 Wall Balls
15 Kettle Bell Swings 24k/16k
12 Burpees
Post time to comments;

WOD

5 Rounds for time of:
Run 400m
30 Push ups
30 Ball Slams
20 Pull ups
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Memorial Day

Rest Day

Rest Day

WOD

 "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, wear it.
We will gather at the gym at 0900.
themurphchallenge.com
Post time to comments.
Compare to: 160527 

WOD

Strength
Power Clean
3-3-3-3
Fran
21-15-9
Thrusters 95/75lbs
Pull ups
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WOD

3 Rounds for time of:
15 Ring dips
10 Kettle bell swings 24k
8 1 legged squats
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WOD

"Christine"
3 Rounds for time of:
500m Row
21 Bodyweight Deadlifts
21 Box Jumps (20")

WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
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Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
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Rest Day

Rest Day

WOD

Today, spend time on working on your weakness.
So you don't like Double Unders, work on them
So you don't like HSPU or 1 legged squats work on them.
etc.....
Post your movement and your rounds and reps

WOD

For time:
Run 1 mile
5 Rounds of:
10 Pull ups
20 Push up
30 Squats
Run 1 mile
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WOD

Strength
4-4-2-2
Hang Clean (squat)

3 Rounds for time of:
20 1 legged squats
10 Toes to Bar
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WOD

Complete as many rounds as possible in 11 minutes of:
11 Shoulder to overhead, Sandbag
11 Sandbags step ups
Compare to: 170328
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WOD

Run 1 mile
Then
Complete a 12 minute ladder, AMRAP in 12 min.
1 Thruster 95/65lbs
2 Pull ups
 1/2,2/4,3/6,4/8
post number of reps to comments:

Rest Day

Rest Day

WOD

For Time:
21-15-9 reps of:
Muscle ups
Single arm overhead squats 80/55lbs
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WOD

EMOM for 12 Minutes increasing 2 reps each minute:
2 Power Snatch 95/65lbs
2 Toes to Bar
2 Wall Ball 20/14lbs
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WOD

Three rounds for time of:
9 Thrusters 95lbs
21 Toes to Bar
9 Push Press 95lbs
21 Pull ups
9 Power Cleans 95lbs
Run 200m
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Compare to: 

WOD

Strength
Front Squat build up to 2 RM
then
Complete as many rounds as possible in 12 min of:
5 Power Cleans 135
30 Double Unders
15 Push ups
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WOD

Strength
Back Squats
75% 5 Reps
80% 1 Reps
75% 5 Reps
85% 1 Reps
75% 5 Reps
90% 1 Reps
 then
4 rounds for time of:
10 Deadlifts 205lbs/155lbs
25 Wall balls 20lbs/14 lbs
250 row/200m run

Rest Day

Rest Day

WOD

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettle bell X 21 swings (or 55 pound dumbbell swing)
 12 Pull-ups
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Compare to: 160901

WOD

3 Rounds for time of:
6 reps of Push Press at 75%
20 reps of Push ups plyo onto plate
50m 1 arm Kettle bell carry, switch arms at 25m
then
5 Rounds for time of:
3 Front squat at 85%
30 Air squats between each 3 reps.
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WOD

5 Rounds for time of:
Run 400m
30 Kettle bell swings
30 Sit ups
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WOD

Complete as many rounds as possible in 4 minutes of:
27 Cal Row
27 Burpees
27 CTB Pull ups
rest 4:00
AMRAP in 4 minutes of:
21 Cal Row
21 Burpees
21 Toes to Bar
rest 4 min
AMRAP in 4 minutes of:
15 Cal Row
15 Burpees
15 Pull ups
Post number of rounds each AMRAP

WOD

Strength
Back Squat
5-1-5-1-5-1
Work with 75% in 5 reps and 80% with 1 rep
then
21-15-9 reps for time of:
Thrusters 95/65lbs
KB swings 24/16k
Run 400 m after each couplet
Post loads and time to comments: