Warm-Up | Performance
Two sets of:
Run x 300m
Passive Supinated Grip Hang on Pull-up Bar x 60 seconds
Prone Plank x 30 seconds
Followed by…
Two sets of:
Front Rack Kettlebell Carry x 50ft
Front Rack + Left Kettlebell Overhead Carry x 50ft
Front Rack + Right Kettlebell Overhead Carry x 50ft
Double Kettlebell Overhead Carry x 50ft
Then…
A.
Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps
B.
Every 90 seconds, for 12 minutes (8 sets):
Power Jerk + Split Jerk
*Sets 1-2 = 55-60% of 1-RM of Power Jerk
*Sets 3-4 = 65-70%
*Sets 5-6 = 70-75%
*Sets 7-8 = 80-85%
C.
Five rounds for time:
400 Meter Run
8 Strict Pull-Ups
16 Push-Ups @ 10X1
(pause at full extension on each rep)
A. 45-65
B. 110-115-130-135-140-145-160-165
C rx 19:03
A. Ok
B. Ok
C. 20:40 Rx
Are the performance wods always strict movements or is this murph prep?
No they are not always strict. Fitness is always strict
Do it at home
A. And B. Sub by
E2MOM x5
5/5 single-arm kb strict presses
C. Going outside
Rx
#15′
B: 21:02 rx
A. Missed this part
B. 135-205
C. 19:55 w/ 20-lb vest (def not ready for Murph)
A.65-75
B. 85-150
85-135
14:32