Option 1 - Murph
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
Wear a weighted vest if you have one
Option 2 -
Run 600 m
then
seven rounds of:
5 pull-ups
10 push-ups
15 squats
then
Run 600 m
THEN
EMOM : ten rounds of each
Even : 14/10 cals row
Odd : 10 push press (50/35)
Warm Up: 3 Rounds 15/12 Cals 10 RDL (E/B) 10 Hang Power Cleans (E/B) 30 Secs Overhead MB Stretch WOD: RXD Option: For Time: 15 – 14 – 13 – 12 – 11: Burpees Over Rower 250m Row 10 – 9 – 8 – 7 – 6: Powe
Warm Up: 2 Rounds 15/12 Cals 10 Back Squats (E/B) 10 Step Ups 10 Hang Snatches (E/B) WOD: AMRAP RXD Option: Part A: AMRAP in 3 mins Back Squats Weight x Reps = Score *** Rest 3 mins *** Part B: AMRAP
Warm Up: 2 Rounds 15/12 Cals 10 Straight Leg Sit Ups 10 Press Ups 10 WBS WOD: Every 5 mins x 5 RXD Option: Every 5 mins x 5 9 T2B 15 HR Press Ups 21 Thrusters (50/35) 15 HR Press Ups 9 T2B *** If you