Strength: Weighted Pull Ups 5x5
WOD: Every Minute on the Minute for 12 Minutes
1 Squat Clean
1 Hang Clean
1 Front Squat
4 Box Jumps (24/20)
REC: 5 rounds
10 Toes to Bar
10 Ball Slams
Friday, Sept 20, 2013
Strength: Squat Snatch 1 Rep every :30 for 5 Mins
WOD: For Time
Row 1K
50 Pull Ups
30 Shoulder to Overhead @ 75% of bodyweight
REC: 10 minutes to find max height box jump
Wednesday, May 22nd, 2013
***Don't forget, Memorial Day Murph will be run this Saturday, May 25th beginning at 9:00 am. Be early to warm up and we'll run it in waves. You can still come and participate even if you didn't register on the MDM website.***
Strength: Snatch Grip Deadlift 3x20 (set your own weight, this is obviously not a one-rep max so your weight won't be nearly as heavy) Rest between sets
WOD: "Fourth Down" (repeat from 10/12/2012, check your last score and go for a PR)
4 Rounds for Points
4 minutes of work followed by 1 minute of rest
Push Press (155/115) (this isn't listed as a Push Jerk, only a valid press counts)
Box jump (24/20)
Power Clean (same bar as push press)
Bear Crawl in 10 meter lengths (each length is worth 5 points so there is incentive to stick with these)
REC: Coach-led Plank exercises