April 6, 2016

April 6, 2016

endurance warmup :
1600 meter row

* will count towards your "miles to murph" for the day.

strength warmup :
4 minute clock :
a) pass thru x 15
b) duck walk - length of room.
c) lunge - length of room.


Back Squat - find one rep max in 12 minutes


Snatch - find one rep max in 12 minutes.



20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

notes :
- endurance workout for the day
- air squats to med ball to ensure depth.
- ring rows for pullups if needed.


8 Minutes max clean reps at 80%

Record weight used in comment box.

notes :
- strength programming baseline wod.
- if you have done this wod, use weight from last time. if not, use 80% of 1rm clean established on monday.


Ab Mat Situps - 100 total reps.

notes :
- endurance programming cash out.
- partition reps as desired. just accumulate 100 reps.

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