Three (Easy) Rounds NFT 200m Run/row/ski :30 Side Plank Hold e/s 10 Push-ups + 20 band pull aparts 20 Russian Twists, 15/10# 1/1 Then.., Incline BB bench press Set 1: 15reps light Set 2: 3reps w/:5neg into 3reps fast x2 Set 3: 10 full reps :2neg Set 4: 8 full reps :2neg Set 5: 8…
Warm up Max Cal Bike 3:00 Max Single Unders or Double Unders 3:00 Max Cal Row/ski/run/versa 3:00 Then.., 90/90 hip rolls x10 Alt Bottom squat reach x10 Then.., Front Squat Set 1: 12 LIGHT reps tempo :3down/:3up Set 2: 10 MODERATE reps tempo :3d/:3u Set 3: 8 HEAVY reps :3/:3 Set 4: 8 Heavy reps…
3:00 bike/row… 100 flutter kicks then… NFT (quality and purpose) Complete 5 Sets 12 RKBS, 53/35# 12 Alt Step Ups, 20” 12 Up Downs Rest :30 12 Cossack Squats Row/Bike/Ski/versa/run 1:00 20 Mountain Climbers (1-1 Count) Rest/Walk 1:00 btw each set Then.., Skill: Split Jerk : 7 – 10 min – foot work – from…
Warm-up 3min Bike 20 Cossack Squats 20 each of Y-T-W Mini Band Lateral Walks Down & Back Into…, Wall HS Hold :30 or Plank :30r x 5 Sets Followed by Shoulder Mobility Then.., EMOM x 10min. Odd: 5 Hang Power Snatches Even: 60 Double Unders *Every other round is 12/9 Cal Rest 3min. EMOM x…
2 Sets Run 100m 4 Air Squats 4 Strict Pull Ups/Ring Rows 4 Air Squats 4 Push Ups Then.., Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. OR….. Team Murph!!! With a partner You can not break up…
For Time: 1,000/800m Row/ski/versa 100 Ab Mat Sit-Ups 1,000/800m Row 100 Double Unders 1,000/800m Row Then.. 30 Alternating V-Ups 50 Banded Good Mornings Green 30 Alternating V-Ups Then…, 4 sets 60 band pull aparts rest 1:00 Then.., 3sets :30 L-sit hold :30 hollow hold :30 L-sit hang
Murph is coming Monday!! Schecdule is live on zen planner. 8a 9a 10a Post WOD BBQ!!! General warmup then… clean warm up then.., Teams of 2. Only 1 person works at a time. “You go, I go” 60 Rounds: 2 Hang Power Cleans 4 Wall Balls (15min) Rest 5min. 30 Rounds: 4 Deadlifts 6 Cal
Murph is coming Monday!! Schecdule is live on zen planner. 5:00 clock 30 singles 5 inch worm :20-:30 Handstand hold or plank Then.., 11 min AMRAP: 5/5 DB Hang Clean and Jerks 50/35 10/8 Cal 10 Push-ups / HSPU. rest 2min 11 min AMRAP: 10 Alt. DB Snatches 5/5 10/8 Cal 10 Weighted Sit-Ups *Add…
MURPH” is this coming Monday! Stay tuned for times. Three (Easy) Rounds NFT 200m Run/row/ski :30 Side Plank Hold e/s 10 Push-ups 20 Russian Twists, 15/10# e/s Then.., Standing BB strict press Set 1: 15reps. :2neg Set 2: 12reps :2neg Set 3: 10reps :2neg Set 4: 8reps :2neg Then.., BB glute bridge up Set 1:…
AMRAP 12 3 squat cleans 155/105 6 t2b 30 double unders 6 bar lateral burpees Rest 4 min 3-4rds 100m farmers carry shuttle 70/53’s 200m run 30 Russian kbs 70/53 400m run
