"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
or
21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk
Post time to comments.
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7 comments:
kicked it with an East Coast CF WOD
1X5 DL @315
then: 5 rounds of 15 x 225lb DL and 15 x box jumps 24" box
Time: 17:30
morning:6x1000 meter run with recovery time as half the interval time. tough sprinting this long for me. my legs were on fire and i felt nauseated.
afternoon: did alt wod in 38 something and again felt nauseated and broken. Both workouts smoked me today. Definitely the most challenging day I've had in a while.
Did the Alt Work out today 34:30. Around the Front Squat on the 15rep Set I really started to Feel It. Pushed through though. Like Michelle Felt Nauseated too. Great Workout.
okay, i'm ashamed to say it took me 51:27 to finish alternate wod with female's rx'd weight of 65#.
Ok, I fully intended on doing the ALT however we ended up going out late for dinner to Hanoki and just got home. I am too stuffed to move let alone workout. I will make that one up tomorrow.
Yeah well I just chickened out but I'll have to make up the ALT tomorrow!
So, Dymphna... Are you saying Rick is a bad influence? Hmmm... LOL
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