Murph Schedule at CP, Regular at Woburn

Murph

 

 

 

“Murph” will be going down on Canal Park at 10:15am. Regular class at 9:00am.
Woburn is regular Saturday schedule : OG @ 9:00, class @ 10:00am.

 

 

SATURDAY

 

STRENGTH

Canal Park : Clean and Jerk, Find a 1 rep max in 20 minutes

 

Woburn : High Bar Back Squat, 5×5

 

 

WOD : Partner 15m AMRAP
Perform 30 Clean and Jerk 135/95 (each partner must perform 30 reps, 1 bar only)
then 3 rounds of
30 Air Squats
20 Ring Dips
Run 200m (both partners run together)
then perform 30 Snatch 135/95, same as clean and jerks

 

 

The Program

1. Strength and WOD Rx+

 

2. EMOM 15m : 1 Squat Snatch, heaviest able

3. Overhead Squat : 5×3

 

4. 10m AMRAP
1 Rope Climb
2 Bar MU
3 Ring MU
4 Strict HSPU
5 Thrusters 225/145