MUers
CROSSFIT
S&P cycle (mon-fri): off – squat – pull – PRESS – pull
A. bench press: find 1RM for the day, then AMRAP @ 50% in 1 min
B. AMRAP in 12 min:
12 wall balls (20/14)
6 burpees
CSPORT
A. 4 sets
30 sec Mtn Climbers
45 sec plank
15 sec rest
B. 1-10 Ladders
Burpees
Box Jumps
C. 1-10 Ladders
Wall Balls
KBS
D. Complete 1 set AFAP:
50 Push Ups
500m Row
100 Lunges
OPEN PREP
5 x 3 Prone Row
5 x 10 each side kneeling Arnold press
5 x :30-:45 ring plank
3 ME sets of strict dips
Class WOD
A: 230#’s
20 reps at 135#’s in 40 seconds
B: 11 rds +12 WB’s ( 210 reps)
Class WOD
A: 225#
B: 12 RDS + 2 Rx (218 reps)
Did Wednesday WOD first
B: 9:25 Rx
Class WOD
Thurs B). 26:00 75# hpc
6 runs up Farley
B). 8rds Plus 8 wb rx