A) E2M x 6 sets
– 2 deadlifts @ 84-88%
B) EMOM x 4-6 sets
1: 12/9 cal row
2: 5 deadlifts @ 65% of part A + 5-8 burpees over the bar
3: 10 double KB thrusters (tough)
WOD
Murph
For time:
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 air squats
– 1 mile run
*Partition the pull-ups, push-ups, and air squats however you want. If you have a weight 20/14lb weight vest, wear it.
*Full Murph starts at 8:30am, the half starts at 8:00am. All other classes are cancelled.
For time with a partner, 3 rounds each (6 total):
– 500/400m row
– 20 KB swings (53/35)
– 10 toes to bar
+
Right into 3 rounds each (6 total):
– 400m run
– 20 alternating DB snatch (55/35ish)
– 40 double unders
*Partner A completes a round and rests while partner B completes the round. One person working at a time
A) E2MOM x 3 sets
RX
1: 400m run
2: 30 wallballs (20/14)
3: 400m run
4: 15 burpee box jump overs (24/20”)
5: 60 sec plank hold
Scaled
1: 300m run
2: 20 wallballs (20/14)
3: 300m run
4: 10 burpee box jump overs (24/20”)
5: 45 sec plank hold
B) 3 sets:
– 30 sec/side couch stretch
– 10 weighted or banded dips
– 10 seated DB curls
A) E2.5M x 6 sets – back squat
Set 1: 3 @ RPE 8 (about 88-90%)
Sets 2-6: 3 @ 93% of set 1
B) “Fran”
21-15-9 reps for time
– thruster (95/65)
– pull-up
*This is an old school benchmark WOD designed for you to go AFAP.
C) 3 sets for quality:
– 20 sec/side half kneeling pallof hold
– 20 banded frog pumps
A) E3MOM x 6 sets – bench press
Set 1: 3 @ RPE 8 (about 88-90%)
Sets 2-6: 3 @ 93% of set 1
After each set alternate:
– Station 1: 15-20 banded face pulls
– Station 2: 15-20 banded pull-aparts
B) Every 8 minutes x 3 sets:
– 36/27 cal row
– 25 RKB swings (53/35)
– 400m run
*Keep times the same.
*RX+ use 70/44.
A) E2M x 8 sets
Sets 1-4: clean segment pull + 2 cleans @ 65-75%
Sets 5-6: 2 cleans @ 75-85%
Sets 7-8: 1 clean @ 90+%
B) 12 min AMRAP
– 3 bar muscle-ups
– 6 DB/KB hang squat cleans (55/35ish)
– 12 DB/KB reverse lunges
*Sub strict 3 strict pull-ups + 3 push-ups for bar MUs.
E2M x 4-6 sets
1: 24/18 cal row
2: 2 rounds
- 5 pull-ups
- 10 push-ups
- 15 air squats
3: 6/side hang DB clean & jerk (50/35) + 12 goblet squats + 6 burpees over the DB