Memorial Day Tribute WOD “MURPHY” Monday May 30, 2011
Posted in Training Journal on May 30th, 2011 by pattyWarm up and get some!!
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Refresh and hydrate!!
Friday May 27, 2011
Posted in Training Journal on May 30th, 2011 by pattyendurance: ROM drills – 2 laps
warmup: 10 squats; 10 rollovers; 10 oh squats; 10 situps; 10 firehydrants; 10 armhaulers; 10 good mornings for 3 rounds
working capacity: 3 rounds
20 bar facing burpee
10 overhead squat, 120lb/90lb
10 ring dips
200m run
durability:
5 x 5 x 5 x 5 x 5
3 rounds
10 ghd
10 back extensions
