Monday: WOD: 15/12 Calorie Ski 12 Bar Facing Burpees 12 Squat Clean Thrusters 3 Round Each for Time Rest 1:1 between each round Tuesday: WOD: 3 Sets of 2 Power Snatch (75%) 3 Sets of 2 OHS (70-80%) rest 2 min then: 8 KBS 8 Box Jump Overs 8 Min AMRAP Wednesday: WOD: 3 Sets …
Monday: WOD: Murph – 1 Class ONLY 9:30 AM 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run for time Tuesday: WOD: 50-40-30-20-10 Calorie Row (guys) 40-32-24-16-8 Calorie Row (ladies) for total time (rest 1 min between ea round) rest 2 min then: 10 MIN: 2 Sets of 3 …
Monday: WOD: 5 sets of: 200 M Run 15 Pull Ups; 30 Push Ups; 45 Air Squats 200 M Run rest 3 min between sets each set for time Tuesday: WOD: 12 min: 3×3 Squat Snatch (6 min-70% of single heavy 3×3 OHS (6 min- 70-80% of single heavy squat snatch) rest 2 min then: …
Monday: WOD: Teams of 2 25 Min AMRAP- you go; I go 5 Strict Pull Ups 10 Push Ups 15 Air Squats Score is total rounds Tuesday: WOD: 10 Min: 3×3 Squat Snatch ( 65-75%) then 3×3 Snatch Grip DL (90%) rest 2 min then: 21-15-9 Calorie Row (ladies-16-12-9) 9-7-5 -Alt. DB Snatch at min …
Monday: WOD: Murph Prep Monday 4 Rounds of: 200 M Run; 10 Pull Ups 20 Push Ups; 30 Air Squats rest 4 min then: 8 Rounds of: 100 M Run; 5 Pull Ups 10 Push Ups; 15 Air Squats each section for time Tuesday: WOD: 5000/4500 M Row for time rest 3 Min min then: …
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 …