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Monday “Murph Prep Nicole” 5-16-16

15
May

Monday “Murph Prep Nicole” 5-16-16

Monday, May 16, 2016

Machine Strength 

A) BACK SQUAT
3 X 5 : MODERATE WEIGHT
B) WALKING LUNGES
2 X 10 (use weight if able-BBorDB)

Comp Srength 

FRONT/BACK SQUAT COMBO
*Perform 7 Front Squats @65%, then perform 13 back squats. Rack bar and then do back squats.
4 X 7/13 : 65%

WOD

“MURPH PREP NICOLE”
Machine
AMRAP 12
ME Ring Rows/barbell pullups (do NOT do eccentric pullups here, will explain in class)
ME Perfect Pushups (semi-hollow position, chest to deck, full extension of the elbow, no snaking or partial ROM, can be scaled from the knees) or Box dips
200m run

Comp:
AMRAP 15
ME pullups
ME dips
400m run