5/23/22- Going the Distance

   RUN CHALLENGE :

log your meters here  

3 rounds for time 1K Row 100 Double Unders 1 mile Run

Tuesday 

Frick and Frack

Partner Workout 25 Devil’s Press (50’s/35’s) 40 Synchro Wall Balls (20/14) 55 Box Jumps Overs (24/20) 110/85 Calorie Echo Bike 55 Box Jumps Overs (24/20) 40 Synchro Wall Balls (20/14) 25 Devil’s Press (50’s/35’s) * 1 partner works at a time

Wednesday 

Whip Knot

For time: 5 Complex 5 Rope Climb 4 complex 4 rope climb 3 complex 3 rope climb 2 complex 2 rope climb 1 complex 1 rope climb Barbell Complex - 3 Snatch Grip DL+ 2 Hang Snatch + 1 OHS ( You may break up movements in the complex. Does not need to be UB, Hang Snatch can be a squat if you'd prefer) or 1 Power Snatch + 1 OHS + 2 Heaving Snatch Balance

Thursday 

The Seven 7 Rds for time 7 HSPU 7 Thrusters 135/95 7 KTE 7 DL 245/165 7 Burpees 7 KBS 70/53 7 Pull-ups

Friday 

Toasty

3 Rounds For Time: 400 Meter Run 20 Ring Rows 15 Push Press 115/75 Rest 2 Minutes Between Rounds.
Saturday 

Power

On the minute 3-5 burpees (until you complete 75 - 100 reps of power cleans) Power clean (225 lbs/145)

Murph Prep

Day 29 10 rounds 200m Run 10 pull-ups