Month: March 2016

NOT MURPH

   MOVEMENT PREP #2 BUY IN: 3min hip/hip flexor mobility left leg Accumulate 3min FLR on rings 3min hip/hip flexor mobility right leg THEN… Hero WOD surprise (I promise its not Murph). Its really not I wouldnt do that to you.

WW-DL-RC

   MOVEMENT PREP #3 BUY IN: A. 5min EMOM 10 Push Press (light) 5 Box Jumps (24+/20+) B. Barbell Row; 12 reps; rest 90s X3 THEN… 5-4-3-2-1-2-3-4-5 Strict HSPU, GPP: Wall Walk Deadlift (275/185, GPP: 315/205) *Perform 1 rope climb after every odd round.

Airdyne/Row Sprints

   MOVEMENT PREP #4 BUY IN: 12min EMOM Min 1: 5 Power Cleans Min 2: 5 Hang (Squat) Cleans Min 3: Max Rep Hand release Pushups THEN… 50,25,15,10 cal row or airdyne for time *Perform in descending order and rest as needed between efforts in order to go all out. **Prioritize airdyne over rowing if …
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RUN-WB-BPU-PS

   MOVEMENT PREP #1 BUY IN: 10min EMOM 2 OHS (taken from the floor) THEN… 4 rounds 400M run 20 Wallballs 10 Burpee Pullups 5 Power Snatch (135/85)

16.5 Judging

   16.5 Judging and Open Gym


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