
Part 1. Bench Press: 5-5-5-3-3-3-1-1-1
Part 2. Accessory Work
Bicep Curls: 15-15-15-15
Bent over rows: 15-15-15-15
Post scores to comments
Holleyman
30 Rounds For Time
5 Wallballs
3 Handstand Pushups
1 Power Clean #225/#155
Post scores to comments
Individual Murph
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
*If you have a weighted vest, wear it
Or Partner Murph
1 Mile Run (together)
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run (together)
*45:00 Minute Time Cap
*Partition reps as needed with your partner
*One Athlete working at a time
Post scores to comments
Part 1. 5 Sets of
3 Weighted Strict Pullups
5 Strict Pullups
7 Kipping Pullups
For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and drop the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Part 2. In Partners complete the following
60-40-20 Reps:
Power Cleans #155/#105
Bench Press #155/#105
Post scores to comments