WOD 5/25/17

MURPH
COUNTDOWN
— 5 DAYS —

START SIGNING up FOR YOUR HEATS
ON THE BOTTOM OF THE DAILY BOARD

 

PRE-CLASS WORK:
FOAM ROLL - CAVES, QUADS, GROIN, IT BAND
STRETCH - COUCH, KNEE TO WALL, WORLDS GREATEST
WARMUP4 +
10-15 BANDED OH DISTRACTION EACH SIDE
10-15 FRONT RACK ROTATIONS W/PARTNER

0:00-3:00
WHITEBOARD DISCUSSION

3:00-15:00
3 Rounds NFT (Dynamic Warmup):

200m Run
7 OH KBS, moderate weight
7 KB Goblet Squats
Bear Crawl
7 Rockers
7 Burpees
Bear Crawl

15:00-18:00
Strength SetUp

18:00-35:00
Front Squat
WarmUp
5 @40%
5 @50%
3 @60%
*Lift every 2 minutes

A) Front Squat
3 @70%
3 @80%
3+@90%
*3 minute rest btw rounds

35:00-52:00 (17min Time Cap)
B) 4 Rounds:
400m Run
3 Strict L-Pullups
9 T2B
3 Strict C2B Pullups

Scale movements to 5 Strict Pullups for L-Pullups/C2B
and 15 Ring Rows or 9 Jumping Pullups for Strict Pullups

Murph Prep:
5 Rounds:
10 Burpees
20 KBS (55/35)
100’ Bear Crawl