A)SWOD
BACK SQUAT [email protected]%
PUSH PRESS [email protected]%
B)CONDITIONING
“LAST LINE MASSACRE”
FOR TIME*:
10 STRICT PULLUPS
20 WALLBALLS(9/7)
30 PUSHUPS
40 BOX JUMPS(60/50)
50 SITUPS
40 BOX JUMPS(60/50)
30 PUSHUPS
20 WALLBALLS(9/7)
10 STRICT PULLUPS
*EVERY MIN, STOP THE SHIT YOU’RE DOING AND COMPLETE 5 BURPEES
A)OLY
EVERY 90″ FOR 12 MIN
CLEAN+JERK+JERK BTN
1-60% 2-65%
CLEAN&JERK
3-4 2X70% 5-6 2X75% 7-8 2X80%
B)SWOD
DEADLIFT [email protected]%
C)CONDITIONING
“OPEN 13.2”
AMRAP 10
5 SHOULDER TO OVERHEAD(52,5/35)
10 DEADLIFT(52,5/35)
15 BOX JUMPS(60/50)
A)SWOD
BACK SQUAT [email protected]%
PUSH PRESS [email protected]%
B)CONDITIONING
“LOUDER THAN TEN.LAST LINE VERSION”
11 ROUNDS FOR TIME
5 POWER CLEAN(60/40)
10 PUSHUPS
15 RUSSIAN KB SWING(24/16)
A)SWOD
DEADLIFT [email protected]%
B)GYMNASTIC TEST
-MAX PULLUPS UNBROKEN
-MAX HSPU UNBROKEN
-MAX. TOES TO BAR UNBROKEN
-2 MIN MAX. DOUBLE UNDERS.
C)CONDITIONING
AMRAP 12:
200 M RUN
20 WALLBALLS
16 DB SNATCH(22,5/15)
12 TOES TO BAR
A)SWOD
JUMP SQUAT [email protected]% OF BACK SQUAT
WORK FOR FRONT SQUAT 1 RM
B)CONDITIONING
AMRAP 4
8 HANG SQUAT CLEAN(60/40)
8 BOX JUMPS(60/50)
2 MIN REST THEN…
AMRAP 4
8 FRONT SQUAT(60/40)
8 HSPU
2 MIN REST THEN…
AMRAP 4:
5 PULLUPS
10 BURPEES
15 KB SWING(24/16)
A)CONDITIONING
“MURPH”
FOR TIME:
1 MILE RUN
100 PULLUPS
200 PUSHUPS
300 AIR SQUAT
1 MILE RUN
*USE BODY ARMOUR OR 20 LB.WEIGHTED VEST FOR RX
-RESPECT THE WOD, RESPECT YOUR PARTNERS.BE CAREFUL WITH THE STANDARDS.
-DON BREAK THE MURPH. MURPH IS A MENTAL TOUGHNESS TEST. THE MURPH BROKEN IS ANOTHER WOD.
-FORGET THE CLOCK & ENJOY THE PAIN
