Weighted Pull Up
3×5
Pause 1 sec at full extension
-
Nicole, kind of…
20 min AMRAP
400m Run
Max Rep Muscle Ups
(Sub ctb, pull ups, banded)

Deadlift 3×5
-
Build to a tough set of 5 hang cleans in 15 min
-
4 rft
10 PC @135/95
5 Push Jerks
100m shuttle

In 15 Min Build to a tough Single Power Clean
-
Max Rep Unbroken Muscle Ups
x3
Rest 3 Min
(Sub Muscle Up Tech Work)
-
30 Power Cleans @75% above PC
7 CTB Pull Ups at the Top of Every Min
(Modify number of pull ups as needed)

Front Squat
Back Squat
3×5
2 Min Rest
-
Row 500m
Run 400m
Rest 4 min between efforts
X4
Hold Pace

Strength
Push Press
3×5

WOD

Filthy Fifty
50 Box Jumps (step down) @24/20
50 Jumping Pull Ups
50 KBS @1
50 Walking Lung Steps
50 KTE
50 Push Press @45/33
50 Back Ext
50 Wall Balls @20/14
50 Burpees
50 DU

On Monday we will be doing a special workout in honor of the Boston Marathon Tragedy. We will be taking donations and it goes without saying that all of that will go directly to help the Richard family.

The workout is
“Marathon Monday”
5 Rounds
4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee Lateral Jumps
After 5 rounds are complete:
800m run

Here is the link if you won’t be able to attend but would like to contribute

http://www.youcaring.com/medical-fundraiser/boston-perseverence-help-the-richard-family/53760

Seated Single Arm DB Press
3×12-14 (continue to diagnose/address side to side imbalance)
-
20 Min AMRAP
20 DU
10 KBS @2/1.5
5 HSPU

2 Person Teams
Break reps up as you choose
15 Min AMRAP
10 TTB
15 FS @ 75/45
20 OTB Burpees
-
2 Person Teams
Row 4000m
1st teammate rows while 2nd teammate runs a lap
Alternate every time teammate comes in from run