Saturday 09/01/18- Workout
“Murph” WOD
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For time:
1 Mile Run (scale to 800Y)
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Reps can be done in any order.
*Run must be done in beginning and end.
Friday 08/31/18- Workout
Pause Sumo Deadlift- 4X4@65% or RPE5
*18 min cap. 1 sec pause at knee.
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6 Min EMOM
8X- Alt. DB Snatch (55/35) LR=2
8X- TTB or Leg Raise
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Then complete 4 rounds of:
8X- Pull-ups
8X- BB Reverse Grip Bent-over Row (95/65)
Thursday 08/30/18- Workout
Tempo Bench Press- 4X4@build to RPE10
*18 min cap. 3/2/1 tempo.
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Start on either circuit below.
C1: 20-16-12-8. Rest as needed.
Declined Push-ups
DB Floor Press (55/35’s)
C2: Complete 4 sets. Rest as needed.
8X- DB OHP (35/25’s)
4X- DB Side Arm Raise
4X- DB Front Arm Raise
Tuesday 08/07/18- Workout
8 Min EMOM- Conventional Deadlift
Perform 8 reps @ 60% or RPE5
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Complete: 16-14-12-10. Rest as needed.
Sumo Deadlift (50% or 135/85)
TRX Inverted Row
Farmers Walk (55/35’s)
KB Swing (55/35)
Run 400Y
