4/19/17

Warm Up
200M Run
10 KBSwing
6 KB Turkish Get Up (3/3)
8 G2Shoulder Sand Bag
10 Russian Twist
6 SB Get Up (3/3)
10 Sand Bag Squat

Mobility
5 Mins Foam Roll
– Thoracic Spine

Met Con
For Time:

200M Run w/ KB (53/35#)

then…

3 Rounds Of:
15 Goblet Squat (53/35#)
15 KB Swing (53/35#)
400M Run

then…

200M Run w/ KB (53/35#)

Jeremey – 11:45 Rx
Charlotte – 15:46

Extra

Tabata Double Under

Jeremey – 225
Charlotte – Air Assault

4/9/16

Warm-up

200m Run
25m High Knees
25m Butt Kicks
10 Sampson Stretch
20 Trunk Twist (10R/10L)
10 Pass Through
Push Up Pyramid
10 Strict Pull Up
10 Wall Squats

Mobility

Piriformis Stretch

WOD

“Murph” Prep

25 Minute AMRAP

5 C2B Pullups
10 Hand Release Pushups
15 Goblet Squat (35/25)

*Every 5 min. run 400m

Result: 14+2

Felt strong throughout. Didn’t have to break up the C2Bs at all. Used a DB for the goblets. Broke the push-ups up into 5-3-2 for most sets. Mainly focused on continuous movement. Did 5+ rounds before the first run and then focused on doing 2+ for every set after that. Still planning on doing 5-5-5-15 for the actual Murph leading with push-ups. 

Accessory

5×2 Handstand push-up to Abmat