Endurance WOD (7:45am)

Murph Prep – Let’s Do This!
4 Rounds for Time:
400 Meter Run
13 Pull-ups
25 Push-ups
38 Air Squats

Front Squat

Front Squat for load:
#1: 3 reps @70%
#2: 3 reps @75%
#3: 2 reps @80%
#4: 2 reps @85%
#5: 1 reps @90%

Bring It!

3 Rounds:
3 Minute AMRAP of:
10 Overhead In Place Lunges (30/20)
15 Sit-ups
30 Kettlebell Swings (50/35)
100′ Bear Crawl
*Rest 60 Seconds between rounds
*Bear Crawl/HS Walk = 20 Reps

Rx+:
25′ Handstand Walk Instead of Bear Crawl
Lunges @ 50/35

Handstand Push-ups

15 Minutes of Handstand Push-up Practice

Work where you’re at in the progression:
– Pike Push-ups
– Seated Dumbbell Press
– Elevated Pike Push-ups
– Wall Walks
– Kick-ups
– Negatives
– Kipping HSPU
– Strict HSPU
– Deficit HSPU
– Deficit Strict HSPU

Run 1 mile

Medium, aerobic pace

ROMWOD

We’ll close out class with ROMWOD – Yoga poses focused on mobility.

Nice. This one Sounds Easy!

For Time
30 Jumping Knee Tucks
30 Push Press (75/55)
30 Supermen
30 Slam Balls (30/20)
30 Mountain Climbers
*Every minute, on the minute 5 Burpees. The workout starts with 5 burpees

This Sounds Familiar..

8 Rounds
Every 3 Minutes:
40 Double Unders
8 Pull-ups
20 Flutter Kicks
1 Squat Clean
1 Front Squat
1 Jerk

*Rest remainder of the 3:00 minutes
*Clean/FS/Jerk @ 75% of Jerk 1RM

Gymnastics/Muscle-Up Practice

15 Minutes of Gymnastics/Muscle-up Practice
BMU or Ring, your Choice

Take some time to work on pull-ups & gymnastics drills

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