April 17 – April 22, 2023


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 then:
50/40 Calorie Row
rest 3 min
3 sets each for time
Wednesday: WOD:
10 Min EMOM 5 Power Snatch (unbroken)
rest 2 min then:
60-50-40-30-20 Double Unders
30-25-20-15-10 Kettle Bell Swings
for time
Thursday: WOD:
10 Min to find heavy single deadlift
rest 2 min then:
400 M Run; 15 Front Squats
400 M Run; 12 Front Squats
400 M Run; 9 Front Squats
for time
Friday: WOD: Teams of 2
10 Min to find single heavy back squat rest 2 min then:
25 Synchronized Alt. DB Box Step Ups
20 Synchronized Alt. DB Hang Snatch
15 Synchronized TTB
16 Min AMRAP
Saturday: WOD:
6 Sets of:
25/20 Calorie Row
25/20 Calorie Ski
1:1 Rest
during rest complete 6 PC & Jerks
for time