MURPH 25

Here is Murph from May, 26, 2025...

2025 POST-Wod

2025 Pre-WoD

MURPH 23

Well gang... It has been a year since last post...

Year #13 for this deal...

MDM

2023 - Pre-Murph

2023 Post-Murph

15th Annual...

12 Days WOD...

Workout HERE

Plate* of Cookies for Santa

1 - Run (approx 100m) w/ Plate

2 - Rolling Pistol Squat w/ Plate (Deck Squat w/ plate or w/o)

3 - Alt. Step Ups w/ Plate (Lft=1, Rt=2, etc)

4 - Russian Twist w/ Plate

5 - Burpees to Plate**

6 - Weighted Push Ups w/ Plate /or/ Alt. Plate Push Up

7 - Thrusters w/ Plate

8 - OH Plate Lunge Steps

9 - Turkish Sit Ups

10 - Pull Ups w/ Plate (can put in backpack, belt or shorts)

11 - Plate Swings

12 - (Wo)Manmakers** (w/ DB’s)

*Plates (bumper or steel) = 25# for guys / 10# for girls ~ Plate stays with you entire time!

**Only time plate can be on ground…

2023 Pre-Workout

Post-Wod

MURPH '22

Well... the day-to-day does not happen like it use to...

BUT...the important stuff still gets up!!!

Memorial Day MURPH has been an annual tradition...

In fact...this is the 12th year of it!!! History

Nationally it is a BIG DEAL as well...they have a national Murph Challenge

Coach Krom does it in Appleton!

Now Drake will be starting next year in Hodag Town

And I see Shiocton just did it as well (my cousin runs Shiocton Fitness Center)

For all the right reasons...it is a BIG DEAL!

Many gave their lives so we could have ours!!!

Before and After pic & results below:

MURPH

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

(if you have a 20# vest, wear it)

Partition the 100-200-300 any way you want...

2022 Pre-Murph

2022 Post-Murph

RESULTS

Tanner Gormanson (9) ~ 74:30

Samuel Scheidegger (11) ~ 90 +

Jeffery Scheidegger (8) ~ ??

Emma Moffett (8) ~ ??

Mason Tritz (9) ~ 45:57

Gavin Tritz (7) ~ 47:33

Lane Mieman (7) ~ 54:07

Brett Back (10) ~ 35:16

Adam Mallek (2006) ~ 39:45 (20# Vest... STUD!!!)

Zach Wendt (2018) ~ 45:09 (2 weeks post-covid)

Carson Juneman (2021) ~ 53:42

Drake Biolo (2018) ~ 48:35 (Flag & Piper 1st Mile, Piper 2nd Mile)

Ethan Tonn ~ 47:50

Brian Daliege ~ 38:45

Val Tonn ~ 52:40 (scaled...55 Pull Ups / 150 Push Ups / 300 Lunges)

Eryn Morrison (Moon's Sister ) ~ 44:52

tb ~ 46:45 (9:36 1st Mile / 21:54 [12:18] 50-100-150 / 35:15 [13:21] / 11:30 2nd Mile w/ Run-Walk)

22.1

At least I should document the OPEN...

22.1...

Brehm ~ 242 Reps (8 Rnds + 2 Wall Walks)

He was a BEAST!!!

tb ~ 181 Reps (6 Rnds + 1 Wall Walk)

Knee injury for tb... heading into 2022 Open injured is not good...

I was going to skip it, but then it felt OK...

So this is a test on just accepting the competition and doing the best I can in this moment!

Brehm is preparing to jump to the 50 yr Masters division next year!!! Gonna be sweet

Looooonnnnggg Time...

Well, Well... 

It has been a long time (almost 6 months) since the last post...

I will try to get back on posting, but no guarantees...

Had to post this one... It was the Annual 12 Days of Christmas WOD...

14th Annual to be exact!

That has been a long time as well...Lots of people have come and gone, some return from time to time, some have begun their own 12 Days" tradition!

We have now done a few years of coordinating with Appleton East (Coach Mark Krommenacker) and West DePere (Coach Chuck Brehm) on this endevor.

We did our today (Dec. 23rd), they are both going tomorrow (Christmas Eve Day) as they have school today!!!

Here was this years WOD:

12 Days of Christmas

1 Round of Cindy

2 (Wo)Manmakers (35#/20#)

3 Double Unders (Scale to 30 singles, if you need)

4 Burpee Box Jumps

5 Wall Balls

6 BB Court Shuttles (10m Shuttle / across = 1, back = 2)

7 Push Press*

8 Hang Power Cleans*

9 Deadlift*

10 OH Plate Walking Lunges (10 each leg / 45#/25#)

11 Pike Sit Ups

12 Inverted Burpees to a wall

*95#/65#

This year was especially challenging as there was Girls BB Practice...So we had to go up and down the stairs to get to the Upper Gym for some... This added more than just transition time and distance. Those stairs snuck-up on your legs throughout the workout. 

Also... Those Womanmakers were a sneaky little combo before the round of Cindy... 10 Push Ups felt like the 2nd half of Murph!!!

Results

Shawn Brehm ~ 47:50 (BEAST... just flew thru this thing. This guy is a human engine!!!)

Ethan Tonn ~ 40:33 10 Rnds completed and had to goto work! 

Mason Mitchell ~ 58:16

Keagan Christy ~ 58:30

Elise Moon ~ 58:42

Logan Felker ~ 59:45

Grace Mitchell ~ 59:57

Connor Bubolz ~ 58:01

Eryn Morrison ~ 63:26

Steph Derringer ~ 64:41  (I think these two loved the running and stairs the most!!!) 

Sunshine Broeren ~ 64:56 (I think these two loved the running and stairs the most!!!)

Carter Christy ~ 65:25

Teal Lucas ~ 65:38

Zach Wendt ~ 57:05

Drake Biolo ~ 68:27

Matt Schooley ~ 70:47

Val Tonn ~ 72:13 (11 Rnds... and finishing at home)

Carson Junemann ~ 72:32

Garrett Junemann ~ 71:49 (1st to see Pukie!!! Hit him on Rnd 9!)

Cade Stankowski ~ 74:18

Oliver Nieman ~ 76:30

Carson Derringer ~ 75:20

Justin Pyan ~ 76:00

Brian Daliege ~ 66:40

Lunar Gatez ~ 79:30

Eric Britnacher ~ ???

tb ~ 67:17

Before

WOD

After

West DePere Crew 2021

Appleton East Crew 2021

Back on...GAMES WEEK

CF Games begin this week...

Banded Perfect Stretch x 60s ea side

--------------

SKILL-BASED MOVE PRIMER

Every 3m x 3 (9m):

20 Cal Bike (15)

5 BB Back Squats w/ 2s Pause at Bottom

7 Down-Ups (Burpee w/o jump)

--------------

FRONT SQUAT WORK

Every 2m x 6 (12m):

2 x 1 1/4 Front Squat

*start at 65% 1-RM & build appropriately

---------------

CLEAN PRIMER

Every 90s x 4:

5 x Sotts Press

into...

EMOM x 4:

2 x Tall Cleans

-----------------

SLOW PULL PWR CLEAN

EMOM x 8:

1 x Slow Pull Power Clean

1-4 = 65%

5-8 = 70-75%

-----------------

LUNG CAPACITY

For Time:

60 Burpees to a 12" target

40 Thrusters (95/65)

20/15 Cal Bike

E.Moon ~ 2:10-1:59-1:52 / 115-125-135-145-150-155 / PVC / ??? / 10:26

Z. Wendt ~ 1:58-1:53-1:44 / 235-255-275-295-315-335 / 45-55-65-75/95-105-115-125 / ??? / 9:48

tb ~ 2:07-2:11-2:01 / 185-205-225-235-245-255* / 45-55-65-75/95-105-115-125 / SPPC = 165-165-165-165-175-185-185-185 / 13:14

LC

60 @ 5:42 (15@58s / 30@2:15 / 45@3:45 / 60@5:42)

8 -- 8 @ 7:20

6 -- 6 --- 6 -- 6 @ 11:27

1:37 Bike...

Wed 7-21-12

Banded Hams

2-3 minute Banded Scarecrow

----------------

2 Rnds:

15 Ring Rows

15 HR Push Ups

----------------

SKILL-BASED Warm-Up

3 Sets:

30s D/U Practice

15 V-Ups

12 Push Press (115#)

10 Pull Ups (fast & efficient)

----------------

Back Squat

E3M x 5 (15m)

6 @ 65%

4 @ 75%

2 @ 85%

1-2 @ 90%

1 @ 95%

---------

Max UB Reps @ 83%

------------------

3 Sets for Time:

20 Cal Row (15)

15 Burpees over Erg

60 D/U

15 TTB

20 Cal Bike (15)

3m REST b/t Sets

-------------------

E.Moon ~ BS = 135-155-175-185(2)-200 / 11reps @ 175# / 5:37 - 5:10 - 5:21

Z.Wendt ~ BS = 295-335-380-405(2)-425 / 8reps @ 310# / 5:13 - 5:30 - 6:41

tb ~ BS = 225-265-2895-315-(2)-330 / 5reps @ 290# / 5:37 - 5:13 - 5:49

5:37 (53.3 / 1:30)

13:50 (46 / 1:26)

22:38 (59 / 1:17)

This week...July 21

Monday - 7.19

Mobilize

-------------

SNATCH PRIMER

E2M x 3 (6):

5 x Sotts Press (2111)

into...

E2M x 3 (6):

1 Snatch-Grip Push Press + 2 OHS

ZW ~ 45-55-60

Moon ~ 20-25-30

tb ~ 45-55-60

----------------------------

HANG SNATCH + SNATCH

E2M x 8 (16m):

1 Hang Snatch + 1 Snatch

build from 70%

ZW ~ 150-155-160-165-170-175-180-185

Moon ~ 55-60-60-65-65-70-70-75

tb ~150-155-160-165-170-175-175-175

----------------------------

METCON 

Every 90s x 3sets (18m):

1 = 5-7 Supine C2B (Chins)

2 = 20 Wall Ball (work for UB)

3 = 15 Push Ups (1011)

4 = 12-15 x Ab Wheel Roller

------------------------------------------------------------------------------

Tuesday - 7.20.21

Mobilize

2sets:

30s Monster Walk FWD

30s Monster Walk BCKWD

30s Monster Walk Left

30s Monster Walk Right

30s X-Planks

-----------------------

SKILL-BASED MOVEMENT PRIMER

E3M x 3 (9m):

10 Cal Row

4 Burpee DL

8 DB Front Rack Squats

ZW ~ 58s / 57s / 51s (50's)

Moon ~ ?? / ?? / ??

tb ~1:18 / 1:14 / 1:02 (50's)

---------------------

TEMPO FRONT SQUAT

E2M x 6 (12m):

Build to a 1RM Tempo FS (32x1)

into...

E2M x 3 (6m)

2 x Tempo FS

90% - 85% - 80% of today's 1RM

ZW ~ 225-255-275-295-315-345 / 315-295-275

Moon ~ 110-120-130-140-150-160 / 145-135-130

tb ~ 225-245-255-265-295-280 / 250-235-225

-------------------------

CLEAN COMPLEX

E2M x 3:

2 Clean Lift-Offs + Pwr Clean (70-75%)

E2M x 3:

1 CLO + Clean (75-80%)

E2M x 3:

Clean (80-85%)

ZW ~ 155-185-185 / 190-195-205 / 205-215-225 ??? He may have been heavier

Moon ~ 100-105-110 / 115-120-125 / ???

tb ~ 155-185-185 / 190-195-205 / 205-215-225

----------------------------

FOURTY-FIVE

For Time:

45 Cal Row

45 S2O*

45 Deadlift*

ZW ~ (155#) 9:46 (1:58 / OTM x 9PJ @7:15 / 12-12-12-9 DL @9:46)

Moon ~ (75#) 10:47 (3:02 / 9:30 / 45 UB @ 10:47)

tb ~ (115#) 9:40 (2:26 / 15-9-9-8-4 / 30-15) 

Time...

7.12.21 ~ 

Mobility

Skill-Based Movement Primer

Every 4minutes for 12m (3 sets):

20(15) Cal Bike

3 x Air-Chair Swing Drill

10 Wall Ball Shots

ZW ~ 1:45 / 1:28 / 1:23

Moon ~ 2:00 / 1:46 / 1:37

tb ~ 2:06 (1:20) / 1:46 (1:07) / 1:37 (52s)

------------------

TEMPO FRONT SQUAT

Every 2m x 12 (6 sets):

2 x Tempo FS (32x1)

ZW ~ 245-265-275-285-295-315

Moon ~ 95-105-115-125-135-145

tb ~ 225-245-245-245-245

-------------------

METCON

For Time:

50 TTB (40)

150 D/U (125)

500m Row

15 BMU (10)

ZW ~ 12:00

Moon ~ ??

tb ~ 9:32 (15-10-10 @ 2m / 25-40-30-30 @ 4:00 / 2:01 Row / 4-3-3 @ 9:32)

4-in-a-Row

Due to leaving town early, we got in an A-typical Thursday WOD...

Well...it was Fridays workout done a day early!!!

So Friday, REST DAY...

Warm-Up

45s Over Shoulder BB Hold (ea side)

2 sets:

30s Arm Circles

30s Bear Crawl w/ wrist stretch

30s Prone Plank

---------------------

2 Sets:

Inclined Y-T-W's x 5 ea

10 Scap Push Ups

----------------------

2m Run

60s Rest

2m AMRAP

6 DB Hang Cleans

30 D/U

----------------------

SNATCH WARM-UP

--------------------

BB CYCLING

3 Sets for TIME:

12 OHS (115#/75#)

9 Hang Snatch

6 Bar-Facing Burpees

90s REST

---------------------

CHESTY BOX

50 C2B Pull Ups

25 Burpee Box Jump-Overs (30/24)

(50+ = 40/20 for Reps)

Can you improve from 5-28 (HERE)???

Libby ~ 1:00 - 58s - 55s / ???

Z.Wendt ~ 1:00 - 58s - 1:00 (12-6-3 all sets) / 5:53 (25 @ 1:13 / 50@ 3:27)

E.Moon ~ 1:10 - 1:08 - 1:09 (55#) / 6:27 (50 @ 4:15)

tb ~ 1:10 (12+9 UB) - 1:38 (12-9) - 1:29 (12+3-6) / 4:47 [10x4's @ 2:37 / 10@ 3:37 (1:00) / 11-20 @ 4:47 (1:10)]

Slower by 30s on the Pull Ups, but FASTER on BBJO by 30s on 1-10 & 27s on 11-20!!!

3rd

Here we go...

Hamstring Floss w/ Softball

Banded Scarecrow

-----------------------

SKILL-BASED MOVEMENT WU

3 Sets:

20 Cal Row

1-3 Ring MU*

6 Burpee Box Jump-Overs (30/24)

8-10 C2B Pull Ups* (Fast & Efficient)

*if you don't have one or both of these modify to some form of scaled work on them.

-------------------------

DEADLIFT

8 @ 55%

6 @ 65-70%

4 @ 75-80%

2 @ 85-90%

1 @ 90-95%

1 @ 95+%

When going after Max or near-max effort, if form is crumbling...stop and move on to next portion of workout. Otherwise...Go for it!!! 

------------------------

21-15-12-9 for Time: (Past HERE)

Cal Row

Deadlift (155#/105#)

Moon ~ SBM WU - done / 105-130-145-170-190-210(PR) / 7:43 (105# DL)

Pyan ~ SBM WU - done / DL ?? 

Z.Wendt ~ 3:20 - 3:24 - 3:15 / 245-295-335-385-425-475!! / 6:39 (185# DL)

tb ~ 3:11 - 2:45 - 2:51 / 205-245-295-340-385-405!! / 6:09!! (155# DL)

57s Row / 7-7-4-3s @ 2:00

54s Row / 12-3s @ 3:58 (1:58)

44s Row / 6-6 @ 5:11 (1:13)

40s Row / 9 UB @ 6:09 (58s)

2 in a Row...

Here we go...

Warm-Up

Mobilize the Front Rack...

Then...

2 sets:

30s Lat & Hip Stretch (ea side)

30s Bridge-Up

-----------

5 x Leg Lift (ea leg)

10 x Floor Slides

---------------------

8 x Muscle Clean + Front Squat + Shoulder Press

2 x 6 x Propulsion + FS + Push Press

----------------------

CLEAN & JERK

Every 2m x 10 (20m);

55%-60-65-70-75-80-85-85+ - 85+ - 85+

----------------------

THRUSTER INTERVALS (last done 5.25 - HERE)

Every 3m for 5 (15m):

20/15 Cal Row

6 (8 for ZW) Thrusters (115# / 75#)

------------------------

METCON 

For Time:

15 Burpee Pull Ups

150 D/U

15 Burpee Pull Ups

150 D/U

Moon ~ 120# / 2 rnds in

Z.W - ??? / 1:09 / 1:07 / 1:05 / 1:06 / 1:06

tb ~ 135-150-160-175-185-195-205-205-215-215 / Below for Intervals / 9:14

Wrist was killing me for C&J

INTERVALS

1:13 (46.4)

1:10 (48.2)

1:09 (45.7)

1:12 (47.5)

1:06 (43.3)

METCON

15 BPU @ 1:45 

(2:10)

60-60-30 @ 4:20

(4:40)

15 BPU @ 6:45

(7:00)

45-15-15-75 @ 9:14

New Week...

WU

Mobilize Chest and Shoulders

then...

30s Prone Dead Hang

15 x Supine Band Pull Aparts

30s Supine Dead Hang

15 x Band/PVC Pass Thrus

30s Prone DH

5 Prone Walk-Outs

30s Supine DH

---------------

Burgener WU w/ Bar

---------------

SNATCH WORK

Every 90s x 2

2 x Snatch-Grip Push Press + OHS w/ 2s Pause at Bottom

Every 90s x 2

2 x High Hang Snatch (50-65%)

Every 90s x 2

1 x Hang Snatch (65-75%)

Every 90s x 4

1 x Snatch (75-85%)

Every 60s x 6:

1 x Snatch (80-90% - Across... Pick a weight that you are comfortable with, but not sure of)

-------------------

AMRAP in 15m:

25 TTB

50' (25' for 50yrs +) HSW*

100' Front-Rack KB Lungewalk (35/20)

Moon ~ did 80# for the 6 then GOT 89# Snatch to finish

ZW ~ 6@ 195# / 2Rnds + 12 TTB (55# KB's)

tb ~ 95-115-125-135-145-155-165-170-175-180-185-185-185-185-185-185 / 2 Rnds + 28 Reps

25 UB / 3-3 / 25'-25' @ 5:07

9-9-7 / 2-2-2 / 25'25' @ 12:30

18-7 / 3

Where???

Does the time go....

I cannot keep up with the Blog and workouts...

Here we go with another attempt...

Mon & Tue last week were some bike/burpees etc...

Then Wed I did this

Friendly Fran (Masters Edition)

3 RFT ~ 

18 Thrusters (95#)

18 C2B Pull Ups

tb ~ 10:25

18 UB / 3-6-6-3 @ 2:55

9-9 / 6-6-3-3 @ 7:02 (4:07)

9-6-3 / 6-12 @ 10:25 (3:23)

FRIDAY ~ 6.25

Skill-Based Movement WU

Every 5m x 3:

400m Run

10 OHS (95/65)

8 TTB

----------------

SNATCH

Build to 75% 1-RM

-----------------

CFGOQ #4 (Masters)

AMRAP in 10m:

10 Snatches*

60s Rest

10 Snatches*

60s Rest

10 Snatches*

60s Rest

Max Rep Snatches w/ remaining time

*Ascending Weights

----------------

DESIRE

Max Burpee Box Jump-Overs in 5m

ZW ~ 3:46-2:33-2:34 / (95-135-155-185) 8@185 / 54 BBJO

E.Moon ~ 3:17-3:01-2:51 / (45-55-65-75) 15@75 / 52 BBJO

tb ~ 3:26-3:08-3:07 / (75-95-135-155) 20@155 / 42 BBJO

Back on Track???

We will see if I can get these out daily...

Warm-Up...

did not do a good warm-up today and now my elbow is killing me... some old-age tendonitis 

3 Sets

10 x Symmytry Rows

10 x Plank Shoulder Taps

5 Scap Push Ups + 5 Push Ups w/ 1s Pause at Bottom

----------------------

SKILL DEV.

3 Sets for Time:

20 Cal Echo Bike

6 Rope Pull Up Taps (3 ea way)

---------------------

DEADLIFT

8-6-4-2-(1-2)

[50-60-70-80-90]

---------------------

DL ENDURANCE

Every 9m x 4 Rnds:

9 DL

20 Cal Row

6 DL

20 Cal Row

3 DL

20 Cal Row

Off to 7-on-7...

ZW ~ 6:00 / 225-275-315-365-415 (2)

tb ~ 7:17 / 205-240-275-315-365(2) / 5:51 - 5:25 - 5:50* - 5:03

1:34-1:30-1:29 for Bikes / 

*rower did not start/reset for 2nd row on the 3rd Rnd so I guessed...to long too, cause I was pushing that one of course!

Past WODS

Weeks worth of WODS...

Tue 6.15

2 Sets:

10 Cal Bike

25' Duckwalk

5 Squat Progressions

--------------

Front Squat

1 Pause/Tempo + 2 Front Squats

3s Down & 2s Pause @ Bottom + 2 FSqt

--------------

Every 90s x 15m (10 Rnds):

1 Clean Lift-Off + Clean & Jerk

--------------

GRETL

10 Rnds for Time:

3 Clean & Jerk (135/95)

3 Bar-Facing Burpees

5m Timecap

Z.Wendt ~ XX / 255??? / 4:50

tb ~ 265# / 135-145-160-170-185-195-205-215-225-235 / 6:20

Rnd #1 @ 33s

Rnd #8 @ 4:50 ... did a sprint finish of Burpees & should have gotten back to bar, but choose to wait...

picked up bar to start Rnd 9 @ 5:10...

Summer?!?! Nope...last day of school...

Mobilize and Warm-Up

30s Pronated Dead-Hang

15 x Supinated Band Pull-Aparts

5 x Walk-Outs

30s Pronated Dead-Hang

15 x Pass Thrus

30s Supinated Dead-Hang

-----------------------

2 Sets:

8-10 x Arnold Press

-----------------------

SNATCH PROGRESSION

Every 90s x 3 Sets:

2 x Snatch Push-Press + OHS

Every 90s x 4 Sets:

2 x High-Hang Snatch

Every 90s x 4 Sets:

Hang Snatch

Every 90s x 4 Sets:

2 Snatch Lift-Offs + 1 Snatch

(Build to a Heavy Set today...Use these 15 Sets to build & "dial-in" on form)

-------------------------

MET-CON

For Time:

27-21-15

Calorie Row

OHS (135#/95#)

30' HS Walk* / 50' Bearcrawl at the start of each Round

* 2 x Wall Walk for every 15'

Daliege ~ ??? / 

Pyan ~ ??? / 

Z.W ~ ??? / 17:27 (135 OH Lungesteps for 27, then Back Rack for 21 & 15)

tb ~ 95-105-105-95-105-115-125-135-145-155-165-175-185-185-195 / 16:22 

4 Wall Walks began each rnd

Row = 1:34  /1:05 / 0:55

OHS = 18-9 / 12-9 / 15UB

WFCA Clinic Weekend

Usually in March, but due to...well...you konw...Wuhan Virus, we moved the clinic back...

Not the best time of year, but at least we are at the clinic...live and in-person!

About 1/2 the people here due to school year wrapping up, spring sports in the middle of seasons and summer getting going...

This is what I sent "the crew" to do:

Warm-Up

10 x Y's - T's - W's

Grab a 5/10# Plate:

10 x Bicep Curl & Press w/ both arms

10 x Bicep Curls w/ Arms out to side of shoulders (T-Bicep Curls)

10 x Bent-Over Delt Row

10 x TEMPO Air Squat (3s Down - 3s Bottom Hold - 1s Up - 1s Breath at top)

----------------------------

Skill Based Primer

Every 5m x 3 (15m):

400m Run

10 Pwr Snatches

8 OHS

(75#-115#...choose a light wt and add if you want)

--------------------------

STRICT OH PRESS

5 @ 70%

3 @ 75%

2 @ 80-83%

2 @ 80-83%

2 @ 85%

2 @ 85%

----------------------------

Every 5m x 6 Rnds (30 min)

MAX Cal Bike in 60s

(4m Rest)

I had FULL intention of doing this at Big Dane Collective (the Home-away-from-home when in Mad-town).

I did the Warm-Up and was going to do the primer...

Then they had this:

tb ~ 135-155-185 / 205-225-235-255(miss)-255! / Wendt and I in the 15m AMRAP got 4 Rnds! He never let up, and I tried to go as much as I could for him!!!

T.Wendt was a beast, running the 2nd 200 and immediatley coming in as we did Alternating SB Over Shoulders (as opposed to 10 reps for me, then 10 Reps for him). So literally the only rest he had was my 10 Reps of SB Bearhug Squats and my 200m Run...

Was a great WOD!!!

Deads

Banded Hamstring Floss x 60s ea

Banded Scarecrow x 2-3 min

-------------------

PRIMER

3 Sets for Times:

25 Cal Row

3 x Ring MU or Strict Pull Ups

6 x Clusters (75-135#)

6 x Bar MU or Kipping PU

-----------------

DEADLIFT

8 @ 50%

6 @ 60%

4 @ 70%

3 @ 75-80%

3 @ 75-80%

3 @ 75-80%

----------------

DEADLIFT STAMINA

Every 4 Minutes x 4 Rnds (2:30 work:1:30 rest):

Against the 2:30 clock perform:

500m Row

Max Reps DL to finish

(leave 90s to rest before the end of the 4m)

DL = tb = 155-185-225-255 / Wendt = 185-225-255-275 / Moon = 135-155-165-185

Dalige ~ 3 rnds

Pyan ~ 3 rnds

Ladick ~ 3 rnds

Z. Wendt ~ ?? / ?? / ?? 95-105-115 Clusters / Heavy on DL / 

185 = 10

225 = 10

255 = 6

275 = 5

Moon ~ 3 Rnds / No DL / 

135 = 4

155 = 6-2

165 = 5

185 = 1-1

tb ~ 5:00 / 4:09 / 4:34 Clusters @ 95# / 200-240-275-295-315-315 / 

155 = 1:55 Row & 8

185 = 1:52.1 Row & 13

225 = 1:52.5 Row & 3-3-3 (9)

255 = 1:54.2 Row & 6