Hero Wod
MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Friday 5.25.18
Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
Empty barbell
- 5x good morning
- 5x Jeffersons
- 10x Strict Press
Strength / Skill
A. FRONT SQUAT 4X8 AHAP
B. DB PRESS 4X8 AHAP
goal: 3 second lowering phase each rep
WOD
For time
100 DUs
50 Power Snatch 95/65
30 burpee - no jump ness but must extend hips
Coaches Choice Finisher
Thursday 5.24.18
Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
spend a few minutes hanging on bar/rig
Strength / Skill
A. DEADLIFT 4X8 AHAP
B. DB BICEP CURL 4X8 AHAP
goal: 3 second lowering phase each rep
WOD
15 Min time cap
increasing ladder
1,1,2,2,3,3,4,4,5,5,etc..
pull up
box jump 24/20
Coaches Choice Finisher
Wednesday 5.23.18
Warmup
3 min warm up
Bike or Row
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
switch
a1 jog around
a2 burpees
Strength / Skill
A. BARBELL ROW 4X8 AHAP
B. WEIGHTED DIPS 4X8 AHAP
goal: 3 second lowering phase each rep
PARTNER WOD
100 cal row
80 kb swing
60 burpee box jump over
40 S2OH 155/105
20 OHS 155/105
10 wall walk
Coaches Choice Finisher