5/16/22-Dead Man´s Row

 RUN CHALLENGE :

log your meters here  

AMRAP 4,3,2,1 8,6,4,2 Deadlifts 315/225 8,6,4,2 muscle ups Max calorie Row in remaining time.

Tuesday 

Shoulder Blaster

Five 2-minute rounds of: 20 dumbbell box step-ups Max reps of dumbbell push presses Rest 2 minutes between rounds ♀ 35-lb DBs and 16-in box ♂ 50-lb DBs and 20-in box

Wednesday 

Murph Practice 10-minute AMRAP 200m run 10 strict pull-ups Rest 5 min 10-minute AMRAP 200m run 20 push-ups Rest 5 min 10-minute AMRAP 200m run 30 air squats *wear a vest if you'd like for any or all AMRAPS

Thursday 

Dust Devil

For Time: 1mile / .8mi Echo Bike 30 Toes to Bar 15 Clean and Jerks .75mi / .6mi Echo Bike 20 Toes to Bar 10 Clean & Jerks .5mi / .4mi Echo Bike 10 Toes to Bar 5 Clean & Jerks .25mi / .2mi Echo Bike Barbell: (135/95#)

Friday 

Iron Lung

AMRAP 12: 9 Burpees to Target (6″) 35 Double Unders

Saturday 

Don´t forget your Overalls

10 Rounds For Time: 10 Wallballs (20/14#) 3 Front Squats ( 205# / 155#) 50 Meter Farmers Carry (50#/35#)’s

Murph Prep

Day 25

800m Run

100 Push ups

100 AIr Squats

800m Run