Murph

for time
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

NB - I ran a sub 9 min mile not fast but steady,
Pull ups I broke these down into 10s because Ive done lots of work on sets of 10 so work your numbers
push ups same again started with 20s then dropped to 10s when I hit that wall then 5s but kept moving steady
Squats hit in 25s chipped away at 300
2nd mile was just hard lol

38:21 with 9kg vest 5min 12sec pb from last year :)

tekkers/strength

Time to work our skills

A - Mobility
Use the wall for the hips/quads
5 min Hips
5 min Quads
5 min ball in traps

B - 7RM Back Squat (20 min time cap)
Fon - 110, 120, 130, 140, 150, had more but ran out of time

C - 1 RM Alt Split jerk (20 min time cap)
work both sides
FON - 70,80,90,100,110

D - Skill work

5 x 5 Rope climbs
3 x 10-15 HSPU (strict-kipping)
3 x 15-20 back ext

E - 3min ME Hollow Rocks

engine work

This is how it went down for me and pants

Spend some time before class playing around with mobility

A- Mobility focus
5 mins on Traps
5 mins on Lats
5 mins on hamstrings

B - 10 min EMOM
5 x Power snatch @weight last time

- last 4 rounds sucked but try and hit your 5 if you fail turn the remaining time into an AMRAP and grind it out

C- For Rounds

5 rounds

work for 3 mins, rest 1 min
3 Power Snatch 50/37.5
6 push ups
9 air squats

- key is to keep moving on squats they will be gassed out after this weeks legs focus but you'll need to push past it and get used to that lactic feeling for open wods

D - Interval run/row

10 min for distance
rest 5 mins
then try beat your 1st run

Open Prep

A- Mobility
5 mins on Front rack
5 mins on Hip flexors
5 mins on ankles

B- Press work to a heavy 7 RM
then Join the class for

C - For reps - Work with a partner 1:1

2 min Max Thrusters
rest 2 min
2 min Max Pull ups
rest 2 min
1 min Max Thrusters
rest 1 min
1 min Max Pull ups
rest 1 min
30 sec Max Thrusters
30 sec rest
30 sec Max Pull ups
30 sec rest

D - 5 mins
30 sec T2B
30 sec Rest

NB - try using the low bar to get used to different bars

monday strength focus

Today shouldn't take longer than 90 mins from start to finish focus on maintaining intensity through out session, sections C-E should be done one after another

A - Mobility
5 mins ankle
5 mins hips
5 mins general

B - Work to a heavy 7 RM Front Squat
- Perform in class

then

C- 30 min Rolling clock
i- Grace
30 x C&J
(5 min time cap)
then
ii - 5 mins Work on Muscle ups tekkers
then
30 Muscle ups for time
then
ii -100 hollow Rocks

Happy birthday Rob all your weaknesses in one WOD :)

A) Mobility
Spend 15 mins working on major areas hips, shoulders

B)For time

50 Wall balls
50 T2B
50 SDHP
50 burpees
50 STOH
50 Air Squats
50 Double unders
50 grasshoppers
50 Back extensions
50 pistols

C) Pick a gymnastic movement and play around with it for 10-20mins

Rest day focus on form

A - Mobility
5 mins Shoulders
5 mins hips external rotation
5 mins ankle

B - 3x 15 reps for form

Box Jumps
DB thrusters
DB Snatch

C - 5 min Partner AMRAP
DB thrusters