05/23/19

Just a reminder Memorial Day is this Monday the 27th and Coach Darin has a FUN WOD planned for all of us!! See you at 10am! Wear your Murph gear and plan to stay after for BBQ and family fun. All are welcome. Bring meat to grill and a side to share! BYOB.

WOD:

For time

150/120cal row or assault bike

Stimulus:

Hard, medium-duration, row or bike effort completed with 100% effort and focus. Faster athletes could complete this in under 8:00, but nearly all athletes should be encouraged to complete workout as written

Core Work:

3 Rounds, NOT for time of:

10 Toes to kettlebell

10 Heel taps over kettlebell

0:20/0:20 Single arm high plank

05/22/19

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Skill/Strength: Push Press and Push Jerk Combo

WOD #1:

PUSH PRESS + POWER JERK

Every 2:30 for 15:00 (5 sets)

3 Push press + 1 power jerk

WOD#2:

Every minute on the minute for 14:00 (14 sets):

5 Push-ups

5 Pull-ups

5 Push-ups

15 Squats

*Wear a 20lbs/14lbs weight vest or body armor if planning to do so for Murph.

05/21/19

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Strength/Skill: Squat Clean

WOD:

For time:

4 Rounds

3 Squat cleans (205lbs/135lbs)

6 Box jumps (36"/30")

Into,

2 Rounds

6 Squat cleans (185lbs/125lbs)

12 Box jumps (30"/24")

Into,

1 Round

12 Squat cleans (155lbs/105lbs)

24 Box jumps (24"/20")

This is a movement redundant workout where the squat cleans will impact the box jumps and vice versa. Be ready for each rep to be more difficult than anticipated. This workouts also starts slower paced and should finish at a faster pace. The initial load on the squat cleans should be heavy but allow for consistent singles. The second load and third loads are moderately heavy and should also allow for consistent singles in a fatigued state. The box jumps height starts from very high and transitions to a relatively low height. The initial 2 box jump heights should require a good effort, while the last height should almost be treated as a sprint to the finish. Faster times for this workout will be between 10:00-12:00. Here are some time guidelines:

The first 3 rounds should be done by 6:00 and the 2 round section should be done by the 12:00 mark.

05/20/19

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You are only as successful as you train your mind to be!

Skill/Strength: Run/ Kettlebell

WOD:

"Helen"

3 Rounds for time:

400m Run

21 Kettlebell swings (53lbs/35lbs)

12 Pull-ups

This is a classic benchmark workout the promotes a fast pace from the very beginning and fast transitions between movements. Faster athletes can finish this workout in under 8:00. However, this workout can be a great workout where many athletes can complete it as prescribed. For today allow athletes to take up to 15:00 to complete this workout.