Monday 5/20/2024
/Strength
Front Squat 1x1
10-12 minutes to establish a Heavy Single Front Squat
WOD
"Dune"
For Time:
2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
20 Pull-ups
40 Push-ups
60 Air Squats
-rest 2:00 between sets-
Strength
Front Squat 1x1
10-12 minutes to establish a Heavy Single Front Squat
WOD
"Dune"
For Time:
2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
20 Pull-ups
40 Push-ups
60 Air Squats
-rest 2:00 between sets-
WOD
"Barbara"
5 sets For Time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3:00 between sets-
WOD
"Dolly Parton"
30:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”
*1 Rd of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Scoring: every 100m = 1 Rep (4 reps total)
Accessory Work
Pull-up Efficiency Skill Review
With today being the start of Murph prep, now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5 weeks.
Level 1: jumping pull-ups
Level 2: kipping or butterfly pull-ups
Level 3: vested
You have 50 pull-ups coming up in the workout, so don't do a lot of volume now. Play around with different heights for jumping pull-ups, work on improving form in kipping/butterfly, or practice with a vest for level 3.
WOD
"Half Murph"
For Time:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.