WOD

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

Monday: WOD: 10 Min: 5×5 Back Squats (75% of heavy single) rest 2 min then: 21-15-9 Thrusters; TTB; Calorie Row for time Tuesday: WOD: 10 Min: 5×5 Bench Press (75% of heavy single) rest min then: 1 Rope Climb; 4 Double DB Box Steps; 6 BBJO; 8 Double DB DL 2 Rope Climbs; 8 Double

Monday: WOD: 10 Min: 10 sets of 3 Back Squats (67.5%) Rest 2 min then: 50 DU 8 Alt. DB C & J 12 Min AMRAP Tuesday: WOD: 4 Burpee Box Get Overs 15/12 Calorie Row 10R4T (rest 1:30 between rounds) Rest 2 min then: 10 Min 10 Sets of 3 Bench Press (67.5%) Wednesday:

Monday: WOD: 10 Min- 5×5 Back Squat (70%) 1 set every other min rest 2 min then: 25′ Double DB Front Rack Lunge 5 Strict Pull Ups 5 Box Jumps 5 Strict HSPU 12 Min AMRAP Tuesday: WOD: Teams of 2 15 cycles ea of: 30 sec on/30 sec off- Row 1 min rest- at

Monday: WOD: “STRONG MAN’S ALLEY”-2019 10 Min – 5×5 Bench Press- 1 set every 2 min Rest 2 min then: 400M RUN 10 DEADLIFTS(275/185) 10 BURPEES 10 PULLUPS 3R4T Tuesday: WOD: 6 Squat Clean & Jerks (155/105) 2 Rope Climbs 4R4T Wednesday: WOD: 10 Min – 5×5 Snatch (unbroken) 1 set every 2 min rest