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"Murph"
1600m run 100 pull ups 200 push ups 300 squats 1600m run
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4 rounds, rest as needed between rounds 500m row Best time counts Cash out: 3 rounds for time 8 GHD Sit ups 12 Jumping Lunges 16 Double Unders For Time:
30 bent over rows 30 overhead walking lunges Run 400 20 bent over rows 20 overhead walking lunges Run 400 10 bent over rows 10 overhead walking lunges Run 400 Front Squat
2-2-2-2-2 Then, "Fran makes the man" 21-15-9 Man Makers (7.5/12kg) Pull Ups Strict Press
2-2-2-2-2 Then, "Face Slap Annie" 50-40-30-20-10 Wall Balls (14/20) Double Unders Back Squat 4-4-4-4-4 Then, Bear complex Bench Press
3-3-3-3-3 Then, Surprise Benchmark WOD Front Squat
4-4-4-4-4 Then, 5 rounds, 2 minutes on, 1 minute off, max reps: Goblet Squats (16/24) Push Ups Do as many reps as possible of each movement before moving to the next one. Count total reps. Strict Press
4-4-4-4-4 Then, AMRAP 12 Min 5 Kettlebell Snatches Right (12/20kg) 5 Kettlebell Snatches Left (12/20kg) 10 Wall Balls (14/20lbs) 15 Double Unders Deadlift
4-4-4-4-4 Then, 3 Rounds for time: 4 Deadlifts (60%) 15 Pull ups 400m Run |
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