5/22/2023 – WOD

Strength
a) Back Squat – 5×6 (pause reps 2,4,6,) @ 75%+ (heavier than last wk)
b) Face Pulls (rope pulley) – 5×8 (use little heavier than last wk – control eccentric)
—Superset a/b every 3:30. Pause for at least 1 sec.

Conditioning
For Time
800m Run
15 Power Snatches 135/95#  (RX+ = 155/105#)
10 Rounds of “Cindy”
15 Power Snatches 135/95#  (RX+ = 155/105#)
800m Run

WOD Notes: Goal is sub 20 minutes. This will be the last day of “Murph” prep as far as programming these movements. The programming we do at Rage year round should’ve already hopefully prepared you for it! 800m Run should take no more than 4 minutes each time & the 15 snatches less than 2 minutes. Try to one round of “cindy” every minute. Cindy = 5 PU + 10 Pushup + 15 Air Squats.

Assistance
a) Weighted Plank – 5 Sets: 1 Min on /1 Min off
b) Strict Pull-ups – 5-7 Reps Every 90 Sec x 5 Sets (advanced = weighted)
—Try to do 1 more rep than you did last wk for the PU.

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