Murph WOD – Sat. 5/25
Register with Coach Rachel
Strength / Skillwork
Front Squat (10-8-8-5-3-3-3)
BB-50-65-85-90-90-PR
WOD
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
400m Run
Max Rep Pull-ups
Enter the following for the score:
0 in the rounds
# of Runs x reps in the reps
0 in the rounds
# of Runs x reps in the reps
Be careful with the pull-up volume on this one.
If you have any issues, injuries, are newer or haven’t done high pull-up volume in a while.
Then CONSIDER limiting each round to 10 pull-ups max
Warning: Rhabdo is a real danger for those doing this WOD and overdoing it with the pull-ups. Be smart!
Elements
Metcon (AMRAP – Rounds and Reps)
30:00 AMRAP
400m Run or 500m Row
15 Ring Rows [arm = perpendicular under rings] 15 Goblet Squats 55/35# [70/55#] Rest 2:00
400m Run or 500m Row
15 Ring Rows [arm = perpendicular under rings] 15 Goblet Squats 55/35# [70/55#] Rest 2:00
For scoring, every 20m counts as one rep.
So each round is 50 reps.
Elements won’t do the Front Squats today
Elements won’t do the Front Squats today
