Morals Moran cometh!
We have a mixed bag of fun this week with a homegrown benchmark on Friday!
Items for the week…
- For the 9th year in a row we will be tackling “Morals Moran” on Friday, January 27 in honor of Dan’s birthday.
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
SKILL
5×5 tempo ring rows
WOD
25min EMOM
MIN 1: 2 rope climbs
MIN 2: 5 power cleans (65% of 1RM)
MIN 3: 10 deadlifts (same weight)
MIN 4: max push-ups or plank hold
MIN 5: rest
STRENGTH
power snatch: 5×5 @ 85% of 5RM
WOD
100 double unders (200 singles)
20 kb snatches (53/35)
30 mb sit-ups (20/14)
40 single-arm kb lunges (53/35)
100 double unders (200 singles)
EMOM 3 burpee box jumps (24/20)
STRENGTH
thruster: 5×5 @ 85% of 5RM
WOD
13min AMRAP
2 wall walks
3 burpee pull-ups
4 toes-to-bars
5 mb cleans (20/14)
SKILL
progressive wall balls
WOD
21 ring rows
21 push presses (45% of 1RM)
500m/400m row
15 ring rows
15 push presses (45% of 1RM)
400m/300m row
9 ring rows
9 push presses (45% of 1RM)
300m/250m row
STRENGTH
snatch: 5×5 @ 90% of 5RM
WOD
“Morals Moran”
9 front squats (115/75)
50 sit-ups
9 front squats (115/75)
40 push-ups
9 front squats (115/75)
30 kb swings (53/35)
9 front squats (115/75)
20 pull-ups
9 front squats (115/75)
10 handstand push-ups
7AM/8AM
“Dirty Thirty”
30 box jumps (24/20)
30 jumping pull-ups
30 russian swings (53/35)
30 lunges
30 knees-to-elbows
30 kb push presses (53/35)
30 push balls (20/14)
30 burpees
30 double unders
9AM (partners)
“Sporty Forty”
40 box jumps (24/20)
40 jumping pull-ups
40 russian swings (53/35)
40 lunges
40 knees-to-elbows
40 kb push presses (53/35)
40 push balls (20/14)
40 burpees
40 double unders
WOD
21min EMOM
Level 3
MIN 1: 17/13 calorie row
MIN 2: 2 cleans (55% of 1RM)
MIN 3: 11 toes-to-bars
Level 2
MIN 1: 14/11 calorie row
MIN 2: 2 cleans (50% of 1RM)
MIN 3: 9 toes-to-bars
Level 1
MIN 1: 11/8 calorie row
MIN 2: 2 cleans (45% of 1RM)
MIN 3: 7 toes-to-bars
