201101 - Week Preview

MURPH is THIS SATURDAY!!!
We will have a class at 7:30am, 9am, and 10:30am.
They will be limited to 8 people and we will open up another class if they fill up fast!

MONDAY
(GOAL = 6 Rounds)
This is a kick in the butt start to the week! I wanted to get your legs sore now so they can recover by Saturday if you’re doing Murph! Make sure you mobilize after this one!
Strength:
Back Squat (Tempo to Typical)
10EB, 3-6, 3-6, 3-6, 3-6

WOD:
AMRAP 11:
11 Thrusters
11 Box Jump Overs

TUESDAY
(GOAL Under 12 Minutes)
You need to hustle to get on that longer row in the middle! We will have open gym after this so make sure you come ready to work on your weakness after the workout is complete!
FOR TIME
3 Rope Climbs
30 DB Hang Cleans
1k Row
30 DB Shoulder to Overhead
3 Rope Climbs

WEDNESDAY
(GOAL = Under 7 minutes)
Bit of a longer skill work/strength work oly day for us! We want to dive right in so we can start that complex ASAP then work on form throughout the long 16 minutes!
Strength:
E2M16M
”Long Snatch Complex”
Snatch High Pull
Power Snatch
Hang Power Snatch
Overhead Squat
Squat Snatch

WOD:
”Evil Annie”
FOR TIME
5 - 4 - 3 - 2 - 1
Evil Wheels
50 - 40 - 30 - 20 - 10

THURSDAY
(GOAL = Build to a heavy double deadlift)
If you’re doing Murph, this might need to be a lighter day! Or just send it and have fun getting heavy…just don’t complain later!
6 Rounds
3 Minutes
12 Russian KB Swings
10 Lateral Burpees
2 Deadlifts (Increase in weight each round)

FRIDAY
(GOAL = 20 Rounds)
This is a mini version of Murph! If you’re doing MURPH, you will be doing an alternative workout so you don’t burn yourself out for the morning festivities!
AMRAP 25:
800m Run BUY-IN
Then…
5 Rounds of Cindy
100m Run