AMRAP x 7 MINUTES
30 Single Unders*
5 Tuck Rocks + 5 Hollow Rocks
10 Good Mornings
5 Below the Knee Deadlifts + 5 Deadlifts
10 Kip Swings
*At the 4:00 mark switch to 15 Double Unders/Double Under attempts
1×5 @75%
1×5+ @85%)
5 SETS
AMRAP x 3 MINUTES
3 TNG Deadlift (Athlete Choice)*
5 Toes to Bar
15 Double Unders
-Rest 1:00 b/t Rounds-
*Options for Deadlift…
(225/155)
(255/175)
(275/185)
(Score is Total Rounds + Reps)
KG BB1: (100/70)
KG BB2: (115/79)
KG BB3: (125/85)
5 SETS
AMRAP x 3 MINUTES
3 TNG Deadlift (Athlete Choice)*
5 Hanging Knee Raise
25 Single Unders
-Rest 1:00 b/t Rounds-
*Options for Deadlift…
(155/105)
(175/115)
(185/135)
(Score is Total Rounds + Reps)
KG BB1: (70/47.5)
KG BB2: (79/52.5)
KG BB3: (85/60)
CONDITIONING + STRENGTH
800m Run
Into…
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into…
800m Run
*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle “”Half Murph.”” This is meant to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than earlier this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.
(No Measure)
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 2 of 6 Wendler