April 2023

Monday: WOD: Murph Prep Monday  800 M Run; 30 Pull Ups 60 Push Ups; 90 Air Squats 400 M Run; 20 Pull Ups 40 Push Ups; 60 Air Squats 200 M Run; 10 Pull Ups 20 Push Ups; 30 Air Squats for time Tuesday: WOD: 30-24-18-12-6 Calorie Ski (guys); DB Bench Press (Ladies Ski- 24-18-14-10-6) […]

Monday: WOD: Murph Prep Monday  12 Min AMRAP- 200 M Run 10 Strict Pull Ups rest 2 min 12 Min AMRAP- 200 M Run 20 Push Ups rest 2 min 12 Min AMRAP- 200 M Run 30 Air Squats score is total reps Tuesday: WOD: 20 Alt. Hang DB Snatch 15/12 Calorie Row 20 Alt.

Monday: WOD: Murph Prep Monday 500 M Run; 5 Rounds of Cindy 400 M Run; 4 Rounds of Cindy 300 M Run; 3 Rounds of Cindy 200 M Run; 2 Rounds of Cindy 100 M Run; 1 Round of Cindy for time Tuesday: WOD: 10 Min to find heavy single bench press rest 2 min

Monday: WOD: Murph Prep Monday  800 M Run 50 Pull Ups 100 Push Ups 150 Air Squats 800 M Run for time Tuesday: WOD: 10 Min- 5 sets of 2 Bench Press @ 85% of Single Heavy Rest 2 min then: 12 Min AMRAP of: 3-6-9-12-15….and so on of Double DB Clean TTB Burpees Overs

Monday: WOD: 10 min- 5 sets of 3 Back Squats (80%) rest 2 min then: 21-15-9 Deadlifts Burpee Pull Ups for time Tuesday: WOD: 10 min- 5 sets of 3 Bench Press (80%) rest 2 min then: 250/200 M Row; 20 TTB 250/200 M Row; 20 HSPU 250/200 M Row 3 Rounds (1 round every