DELOAD WOCHE
5 Rounds not for Time
max strict Pull ups
100 m Run
Team Wod
Amrap 20 min
Partner A:
1 Round
20 Dual KB Swings
30m KB Carry Overhead
20 Dual KB Lunges One Arm Overhead One Arm Hang
Partner B:
Max Rounds (till A finish) of:
10 Wall Balls
20 Doubles
score is max wall balls and lunges overhead
DELOAD WOCHE
strict Pull Ups
For Time
3 Rounds of “Cindy”
20 Power Snatches 30/20
3 Rounds of “Cindy”
20 Power Snatches 40/30
3 Rounds of “Cindy”
20 Power Snatches 50/40
DELOAD WOCHE
Partner Wod
On every 04:00 x 5 Rounds
You go I go
50 Double Unders
5 Cleans 60/40
10 Back Squats
5 Burpees over bar
3x 10m Shuttle Sprints
Complete 2 Rounds within the 4:00 min
Partner A 1 Round
Partner B 1 Round
DELOAD WOCHE
Amrap 20 min
10 TTB
10 Push ups
10 One Arm Thruster 22,5/15
switch as needed
DELOAD WOCHE
DELOAD WOCHE
For time:
2 rounds of:
10 snatches, 50/35
12 burpees
Then, 2 rounds of:
10 snatches, 40/30
12 burpees
Time cap: 9 minutes
Rx+=
60/40
50/35
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Scaled:
20 RFT; 10 RFT; 5 RFT
Amrap 20
+2 KB Swings 32/24
+2 DB Snatches 22,5/15
+10 Lunges
+10 sec Handstand Hold
every round +2 Reps
Snatches switch every rep
1 Round
500m Row/Run
20 Dual DB Front Squats
2 Rounds
12 Ring Rows
16 Dual DB Thruster
3 Rounds
8 Pull Ups
12 Dual DB Squat Clean and Jerks
1 Round
500m Row/Run
20 Dual DB Front Squats
2 Rounds
12 Ring Rows
16 Dual DB Thruster
3 Rounds
8 Pull Ups
12 Dual DB Squat Clean and Jerks
Rx 15/10
Scaled: Row/Ring Rows/ J-CTB
In 16 min as far as possible:
3 Cleans
3 Box Jumps
5 Cleans
5 Box Jumps
7 Cleans
7 Box Jumps
9
9
..
…
Every 4:00 min decrease Weight
Rx=
70/50
60/40
50/35
45/30
Dual KB or DB
