Congratulations to everyone that did Murph today! This workout is about a lot more than a grueling 40+ minute metcon. It is a reminder that a lot of men and women give the ultimate sacrifice for our freedoms. If you missed it, you are in luck! Tuesday, you can choose to do Murph instead of regularly schedule WOD for Tuesday.
It is deload week in Wendler, and our last week of Wendler. We are changing the order around this week to get let those legs recover a bit from Murph and to keep space open on Tuesday for those that missed it and want to make it up. Next week will be a retest, to see how much progress we have made over the last 9 weeks. Once we finish up Wendler, we will be moving back to more variety of movements. Some days will be just a metcon with more skill work programmed into the class, somedays will be heavy days with weighted pull-ups and dips coming back in, more Olympic lifting, front and overhead squats… basically back to good old fashioned CrossFit!
Monday:
Murph
Tuesday:
Deadlift Deload: 5@36% – 3@45% – 5@54%
“Christine”
3Rounds for Time:
500m Row
21 Bodyweight Deadlifts
21 Box Jumps 20″
-OR-
Murph
Additional Work:
20 Min EMOM
Odd: 15 Wallballs (20/14)
Even: 15/12 Cal Row
Wednesday:
Bench Press Deload: 5@36% – 3@45% – 5@54%
“Fran”
21-15-9
Thruster 95/65
Pull-ups
Additional Work:
Power Clean: 3-3-3 @ 65%
Clean Pull: 3-3-3 @ 75%
Thursday:
Back Squat Deload: 5@36% – 3@45% – 5@54%
With a partner, work rest:
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
Partner 1 runs 200m, when they return, partner 2 runs 200m. When P2 returns, P1 runs 400m…
Friday:
Shoulder Press Deload: 5@36% – 5@45% – 5@54%
4 Rounds:
21/15 Calorie Row
18 Wallballs 20/14 to 10′
15 KB Swings 53/35
12 Burpees
Additional Work:
Snatch: 2@60% – 2@65% – 2@70% – 2×2@75%
Clean and Jerk: 2@60% – 2@65% – 2@70% – 2×2@75%
Front Squat: 3-3-3-3-3@65%
Saturday:
“Adderall”
Minutes:
0-10: 1 Mile Run, Max Effort Clean and Jerk 135/95
10-13: Rest
13-20: 800m Run, Max Effort Power Snatch 115/80
20-23: Rest
23-27: 400m Run, Max Effort Thruster 95/65
Additional Work:
10 Min EMOM:
Odd – 5 strict HSPU
Even – Row 15/12 Cals
