WOD

  1. 06/06/23

    Complete

    600 M Run

    400 M Run

    200 M Run

    Rest 1:1

    Then

    Establish a 1 Rep Max Deadlift and Bench Press

  2. 06/05/23

    6 x 2:00 Intervals

    (17/14)(20/17) Cal Row

    12 Wall Ball (20/14)(10’9’)

    Max Rep Wall Walks In Remainder

    2:00 Rest Between Rounds

     

  3. 06/02/23

    Complete For Time

    100 Alternating DB Snatch (50/35)(70/50)

    Every Minute On The Minute = 4 Burpee Over DB**

    **Staring with 4 Burpee Over DB

  4. 06/01/23

    Complete For Time

    400 Meter Run

    15 Thrusters (95/65)(135/95)

    (30/50) T2B

    15 Thrusters

    400 Meter Run

    Then Front Squat Deload

    5 @ 40%

    5 @ 50%

    5 @ 60%

  5. 05/31/23

    5 x 3:00 Interval
    20/17 Cal Row
    50 Double Under
    Max Rep Power Snatch
    75/55 x 2 Rounds
    95/65 x 2 Rounds
    115 x 1 Round
    115/75 x 2 Rounds
    135/95 x 2 Rounds
    155/105 x 1 Round
    3 Min Rest

  6. 05/25/2023

    ANNOUNCEMENT:  MURPH SIGN UP SHEET IS OUT.  CHECK YOUR EMAIL OR FIND THE LINK ON OUR SOCIAL MEDIA OR IN YOUR WODIFY APP.

    9 Minute AMRAP
    10 ALt Leg OH KB Lunges (53/35)
    30 Double Unders
    10 KB Gobet Squat (53/35)
    30 Double Unders
    Front Squat
    5 @ 75%
    3 @ 85%
    1+ @ 95%
    1 x 20 @ 50%

  7. 05/24/2023

    Complete For Time

    10 Rounds

    3 Power Clean (155/105)(225/155)

    6 Bar Facing Burpees

    9 HSPU

    25 Min Cap

     

  8. 05/23/2023

    10 Minute EMOM

    Min 1 = 15/12 Cal Row

    Min 2 = 10 Floor Press (115/75)

    Then

    Deadlift & Bench Press

    5 @ 75%

    3 @ 85%

    1+ @ 95%

    1 x 20 @ 50%

  9. 05/22/2023

    Complete For Time

    800 Meter Run

    3 Rounds

    10 Power Snatch (75/55)(95/65)

    10 T2B

    800 Meter Run

    3 Rounds

    6 Snatch (75/55)(95/65)

    6 C2B/Bar MU

    800 Meter Run

    20 Minute Time Cap

    For today, we have an aggressive time Cap.  If you are concerned about the time cap, we will reduce the distance on the runs vs reducing volume on the barbell and gymnastics work.  With this aggressive cap, you will need to think about doing each lifting movement in the 3 rounders unbroken.  We have programmed weights that should allow for this.   Two sets max for the gymnastics movements.