5/10/21- Best Buds

 

Coach Don- Murph prep

Partner You go - I go 2 rounds (each) 100m Run 15 Deadlift (135/95) 10 Pike HSPU 5 Burpee Box Get Overs (30/24) -into- 2 rounds (each) 100m Run 10 Deadlift (225/155) 10 Pike HSPU 5 Burpee Box Get Overs (30/24) -into- 2 rounds (each) 100m Run 5 Deadlift (315/235) 10 Pike HSPU 5 Burpee Box Get Overs (30/24)

Tuesday

Crash Test Dummy

AMRAP 20 30 OHS 95/65 30 lateral jumps over the bar 30 Toes to Bar 30/24 Cal Row Wednesday

Beach Ball

10 Rounds 3 Power clean and jerks 135/95 6 Burpees 9 KBS 53/35

Thursday

Moving Sidewalk

3 Rounds 100ft Farmer Carry HVY DB or KB 70+/50+ 30 Sit-Ups 30 Wall Balls (20/14)

Friday

Trading Places

Every 10:00 (3 sets) Men 21-15-9 Calorie Row 18-12-6 Calorie Echo Bike Women 18-12-6 Calorie Row *15-10-5 Calorie Echo Bike

Saturday

EMOM

EMOM x16

1: 5 sandbag over the shoulder 2: 100m-200m run 3: 5-8 devil presses 4: 10 C2B Pull-ups

Sunday Open Gym - 10 am- Noon

Murph Prep

EMOM x 16 Even 15 push-ups Odd 50 DU (8 sets of each alternating)