WOD – Page 281 – 850 CrossFit

WODPage 281

Monday 5-28-18

“Murph”
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

If you have a vest, wear a vest 20 lbs or 14 lbs

Heats will be at 9:00 and 10:00

Open gym
2-3

We will roll the WOD dice today. Be on time if you’d like to participate in the creation of the wod

Warmup
400m run
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest

Wod
30 min EMOM
3 clean and jerks

* these are touch and go triples only
Start light and work up to a heavy triple. If you …

Warmup
50 double-unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest

Wod
3 rounds
20 back squats 95/65
30 Abmat sit-ups

Warmup
Fish game
3 rounds
10 jumping jacks
10 burpees
10 abmat situps
2 min rest

Wod
4 strict handstand push-ups
10 toes-to-bars
10 deadlifts 225/155
4 strict handstand push-ups
12 toes-to-bars
12 deadlifts 225/155
4 strict …

400m run
3 rounds
10 hang squat cleans 45/35
10 front squats 45/35
10 split jerks 45/35
2 min rest

Wod
Hang squat clean
3-3-3
Front squat
3-3-3
Split jerk
3-3-3

Warmup
50 double unders
3 rounds
10 pull-ups
10 push ups
10 squats
2 min rest

Wod
3 rounds
250m Row
12 squat snatches 65/45
21 push-ups

Open gym
2-3

In teams of two, one minute per station, working one at a time.
3 rounds
-sled
-slam ball
-GHD hip ext.
-wall walks
-100m sprints
-rest