Monday 4/29/2024
/WOD
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
*Each 50m run = 1 rep
WOD
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
*Each 50m run = 1 rep
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.
WOD
"Clark Kent"
Teams of 2 For Time:
15 Rounds (each)
Partner 1:
3 Pull Ups
2 Wall Walks
Partner 2:
10/8 Calorie Air Bike
-Both athletes work at the same time. Switch when both are completed-
WOD
"Meredith Blake"
For Time:
21-15-9
Devil press (35s/25s)
42-30-18
Pull Ups
Accessory
Mayhem Mini-Pump – Glutes
4 rounds:
8 Rear foot elevated DB Split Squat (each side) @ moderate weight
10 Single Leg DB Hip Thrust @ moderate weight
*Rest 2 minutes b/t rounds