Saturday

    21-18-15-12-9-6-3

Deadlifts

* 5 burpees + 30 Dubs btw rounds 

Wednesday

 From HQ

     

Murph times

  

MURPH

 

Last year’s times

Kristen 48:11

Matt 49:14

Mo 52:50

Kendra 53:55

 

Sunday

 Row 4 K

   In teams of 4

#1. Row 200

#2. Deadlift

#3. Stone to shoulder

#4. Farmer carry

Rotate through stations until 4000meters on rower

Saturday

 Choose one

1. AMRAP-15

       10 DB snatches

       10 HPC

       10 TTB

2. AMRAP-11

       25 KB swings

       50 DUBS

3. AMRAP-18

       3 Hang power cleans

       6 DB Snatches 

       9 TTB

       10 Calories ( ski/ row/bike)

FINISHER: 10 rounds w/ partner 

     Partner A- 30 second wall ball

Rest while Partner B does wallballs

     Partner A- 30 second burpees

Rest while Partner B does burpees 

Thursday

  5 Rounds for time: partner sled push/pull

   Partner 1. Push sled length of turf and pull back

   Partner 2. 5 heavy deadlifts then AMRAP box squats while partner is pushing sled.

   Partner 2. Does sled push/pull

   Partner 1. Does deadlifts then Amrap box squats.

   Both partners do 30 second bar hang

Sunday- Chief style

      5 Rounds

Amrap-3

   3 Deadlifts

   6 push ups

   9 KB swings

 *rest 90 seconds

Murph prep

Saturday

 

Sled day

 Partner sled wod 5 rounds

Partner #1- pushes sled 50 meters 

Partner #2- Amraps KB swings or Thrusters

       Switch

Both partners do 30 second bar hang + 20 abmat sit ups

Rest 20 seconds and repeat for 5 rounds

Thursday

 

Wednesday

       Amrap- 20

4 thrusters (95/65)

6 TTB

25 Dubs

* every 4 minutes take a 2 minute rest 

Monday

         Barbie 5 RFT

10 push ups

15 deadlifts

25 sit-ups 

35 DUBS

* rest 2 minutes btw rounds

Sunday

       

 30-20-10

Goblet squats

Power cleans

DB snatches

* EMOM - hang from bar 20 seconds 

Saturday results

 

Saturday Team Wod

 

Wednesday

Sunday

—————————————
 AMRAPS X3

Amrap 6

   7 Deadlifts

   7 KB swings

       Rest 90 seconds

Amrap 5

   5 Deadlifts 

   5 KB swings 

       Rest 90 seconds

Amrap 4

   3 Deadlifts 

   3 KB swings 

* add weight each round

   

 http://xfitsouthshore.blogspot.com/2015/12/5-ways-to-sharpen-your-mind-gamefrom.html

Murph prep

 

———————————-

400 meter run

5 Rounds of Cindy

400 meter run

REST 6 MINUTES 

400 meter run

5 rounds of Cindy

400 meter run 

 ————————————-

AMRAP- 20

3 pull ups

6 push ups

12 squats

200 meter run

Thursday