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MITTE & WEILIMDORF
Part A: Front Squat and Thruster drills Part B: Every 5 minutes for 30 minutes (6 rounds) -200m run -7 thrusters (50/35) -14 Knees to Elbows Focus on quality repetitions. Any remaining repetitions complete after the 30 minutes
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MITTE & WEILIMDORF:
5x5 Bent Over Row then for time (15-12-9) Man maker box step ups (pick challenging weight) American KB swings (16/24) Advanced: (21-15-9) with one (12.5/20) dumbbell per hand Cashout: @Mitte - 30 Bar Hanging Leg Raises @WD - 20 Rope Hanging Leg Raises MITTE & WEILIMDORF:
Clean and Front Squat Technique Work up to Metcon weight then for time, 6 rounds: 3 HP cleans 35/50 3 Front Squats 3 Squat Cleans 200m run Advanced: 45/60 8 rounds MITTE AND WEILIMDORF
Cash-in: 100 Double Unders 5x5 Deadlift 5x5 Strict Press Cash-out: 600m row and 60 sit-ups IF YOU DID MURPH, YOU SHOULD REST MITTE & WEILIMDORF "MURPH" In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y. who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor’. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 
MITTE & WEILIMDORF
Bench Press 8-5-5-3-3 then for time, with the following rep scheme: 1-2-2, 2-4-4, 4-8-8, 8-16-16, 4-8-8, 2-4-4, 1-2-2 Push Press (35/50) Chest to Barbell Push-up Lateral Bar Jumps Advanced rep scheme (25 min timecap): 1-2-2, 2-4-4, 4-8-8, 8-16-16, 16-32-32, 8-16-16, 4-8-8, 2-4-4, 1-2-2 Cash-out: 30 Strict Pullups (break-up reps and use bands if necessary)
MITTE & WEILIMDORF:
Overhead Squats: Find new 5RM then for time: 21-15-9 OHS (40/25) Lateral bar burpees Rest, then: Maximum situps in 2 minutes |
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