Sunday May 8th

EVENT 3 From TB games
Teams of 3
11 MIN CAP
30 Deadlifts + 30 Hang Power Cleans+ 30 Shoulder to Overhead
(Rx 155/105, Mast 35+ 135/95, Int/Mast 45+ 115/75, Nov 95/65)
Then…20 Deadlifts + 20 Hang Power Cleans+ 20 Shoulder to Overhead (Rx 185/125, Mast 35+ 155/105, Int/Mast 45+ 135/95, Nov 115/75)
Then…10 Deadlifts + 10 Hang Power Cleans + 10 Shoulder to Overhead (Rx 205/145, Mast 35+ 185/115, Int/Mast 45+ 155/105, Nov 135/95)
Cash-out:With any remaining time, athletes will complete as many reps as possible of
3 Sled pushes 25M
15 Gymnastics Reps
Athletes will have 11 Minutes to get as far as they can. Score is the total number of all reps at the 11 min cap.
Scaling Key
RX = 3 45 pound plates sled, Ring Muscle Up
Mast 35+ = 2 45 pound plates on sled, Chest to Bar Pull-UpInt

Masters 45 and novice
1 plate, Pull-Ups or ring rows

Wod 2 Murph prep session 2

For Time
Run 400m, then 5 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats Then,
Run 800m, then 5 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats Then,
Run 400m
If you plan to perform Murph with a vest, wear one.
Post workout: Single Lax ball smash pecs and foam roll quads, glutes, and lats.


Previous PostNext Post