Murph

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5-22-15 WOD

5 minute For total Hang Cleans
500m Row
Hang Clean and Jerk (115/75)

5-21-15

21-15-9
Deadlifts
Toes to bar

*At each minute stop and complete 6 sit ups.

Oklahoma Strong

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20 min AMRAP

5 HSPU
20 Wall Balls
20 Walking Lunges
13 One arm Snatches

5-19-15 WOD

Crossfit Open 12.1

7 minutes of

Burpees

5-18-15 WOD

For time:

400m run then

4 rounds

16 Hand release push ups

8 Overhead Squats (75/45)

4 Hang Snatch (75/45)

 

Strength

Snatch Balance + Overhead Squat

 

10 Burpees
100m run
1 Rope Climb
200m row
20 Lateral Hops over Bar
200m run
2 Rope Climbs
400m row
30 lateral hops
300m run
3 rope climbs
600m row
20 lateral hops
200m run
2 rope climbs
400m row
10 Burpees
100m run
1 rope climb
200m row

5-15-15

Partner WOD for total reps

10 minute AMRAP

10 pull ups

10 Ab mat sit ups

10m Broad jump

 

Skill Or Strength of your choice

5-14-15

For time

750m row

20 Overhead Lunges (45/25)

50 Deadlifts (185/125)

10 Overhead Lunges (45/25)

25 Deadlifts (185/125)

 

 

5-13-15

8 rounds for time

50m Sprint

10 squats

50m Sprint

5 box jumps

rest :30