win murph

WOD: Friday, 25 September 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)

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Weekly Special:

2 min max Double Unders

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Pillars

Seal Roll – Bridge – V-Up Complex (10 reps)

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Strength:

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Front Squats 1-3-5-5

Find your 1 RMD @32×2 (1 rep max of the day), then start with 70-80% of that weight and perform sets of 3 up to your 3 RMD. You may not increase the weight by more than 5 kg each set.

Finally with 70-80% of your 3 RMD weight, do 2 sets of 5 reps @ 30×1.

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Rx WOD:

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9-7-5

Squat Clean @ BW

Chest 2 Bar Pull Ups

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Scale 1:

Squat Clean AHAP

Pull Ups

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Scale 1:

Hang Power Clean & Front Squat AHAP

Ring Rows

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Coaches Note:

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WOD:

Only use a weight that you can lift without technical failure!

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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