A. 15:00
Pull-up Practice / Progression
B. 3 Rounds
15 Back Squat @ 135 / 95
12 Burpees
9 Kip Pull-ups
Extra Credit
2 Rounds
20 Wall Slides
20 Band Pull aparts
Who’s coming on Saturday?? You could win a FITBIT! >>> Check it out
“Life comes from physical survival; but the good life comes from what we care about.” –Rollo May
A. In 16:00
Clean Deadlift + Clean
Build over the course of the 8 sets.
B. In 12:00
Back Squat x4x4 @ 80-85%
then..
1 Max Rep Set @ 85%
C. In 12:00
Strict Press
3-3-3-3-3
*build from 70-90%
then
1 set of 10 reps @ 70-75% of 1 rm Press
D. 3 Rounds
5 Hollow Rocks
5/leg Single Leg Hip Ext.
“Do whatever you do intensely.” –Robert Henri
A. 15:00 E3O3
Min1: 4-6 Strict Chin-ups
Min2: :30 Handstand Walking
Min3: Rest
B. 15:00 AMRAP
400 M Run
15 Horizontal Pull-ups
Extra Credit
3 Rounds
6 DB Rows / arm
10 Barbell Curls
20 Band Pull-aparts
**Want a chance to win a FitBit? Come to class Saturday! >>> Details
“There is only one corner of the universe you can be certain of improving, and that’s your own self.” –Aldous Huxley
A. In 15:00
In 5-7 Sets work to a Challenging Weight in
Snatch Deadlift + Snatch
B. 8:00 AMRAP
30 Double-Unders
15 Toes-to-Bar
*Reps recorded
C. 9:00 E303
20 Walking Lunges with Kettlebells
10 Bent Over Double Arm KB Rows
*24/16 kg KBs in each hand
*Total not per limb on both exercises
“The ultimate dream in life is to be able to do what you love and learn something from it.” –Jennifer Love Hewitt
9:00 am Class:
8 Rounds
10 Power Clean @ 135/95
200 M Run
*One partner works while the other rests both complete 4 rounds.
*Total Time Recorded
10:00 am – Free Community WOD!
Current Members – Bring a friend!
New folks – Meet a friend!
A. In 16:00
4 Rounds
4-6 Strict Pull-ups @ 40X0
:30 Bottom of Back Squat Hold
B. 5 Rounds for Quality
:30 OVHD Hold @ Press 1 RM
100 M 1 Arm Farmers Walk
(Switch hands at turnaround)
10 KB Front Rack Walking Lunges (total)
Extra Credit
3 Rounds
6 DB Row / arm
12 Barbell Curls
20 Band Pull aparts
Join us tomorrow morning at 10:00 am for our Free Community WOD!
A. 15:00
Double Under Practice / Progression
B. 10 Rounds
3 DL @ 60-65%
6 Horz. Pull-ups
12 Double Unders
“I’ve always tried to go a step past wherever people expected me to end up.” –Beverly Sills
A. In 16:00 complete:
8 sets of
2 Jerks
*any style of jerk is permitted
then
1 set of 10 reps @ 60-70% of 1 rm Press
B. in 12:00
Front Squat x1x8
*Build up to 90-95% of 1 RM in 8 sets
C.3 Rounds
:30 Box Step-Overs with Barbell (115, 20”/75, 16”)
:30 Rest
2:00 Front Loaded Band Step Overs
:60 Rest
“Follow your dreams, work hard, practice and persevere.” -Sasha Cohen
A. 12:00 E202
Min1: 3-4 Strict TTB or KTE
Min2: :30 WF Handstand Hold
B.24:00 AMRAP
200 M Run
10 CTB Pull-ups
200 M Run
10 Deficit Push-ups
200 M Run
10 DB Step-ups/leg
“You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.” –Aristotle
Thanks to everyone who joined us for MURPH Day 2015!
A. In 10:00
Hip Snatch + Snatch x 5 sets
*by feel
B. 10:00 E202
Back Squat x4x5
increase 3-5% from last week
C. 10:00 AMRAP
5 Hang Squat Cleans @ 135/95
7 Bar-Facing Burpees
*round + reps recorded
“Trust yourself. Create the kind of self that you will be happy to live with all your life. Make the most of yourself by fanning the tiny, inner sparks of possibility into flames of achievement.” –Golda Meir
