WOD
WOD – MURPH
alone, teams of 2 or 3
- 1600m run
- 100 pull up
- 200 push up
- 300 air squat
- 1600m run
split in 10 rounds or original
STRENGTH
- 4×8 deadlift
WOD
4x 3′ ON / 2′ OFF
- 30 wall ball
- 10 slam ball
- max burpee to target
STRENGTH
- 12′ core EMOM
WOD
for time
- 5-4-3-2-1 wall walk
- 20-16-12-8-4 pistols
- 100-80-60-40-20 du’s
round 1: 5/20/100
STRENGTH
- bar muscle up prep
PARTNERWOD
Part A:
- buy in: 50 cal row
AMRAP
- 20 thruster 42.5/30
- 20 v-ups
2′ rest
Part B:
- buy in: 50 cal bike
AMRAP
- 20 back squat 50/35
- 10 bar muscle up
STRENGTH
work on a complex
- snatch pull &
- power snatch bellow knee &
- overhead squat
WOD
4 rounds for time
- 400m run
- 15 power snatch 42.5/30
- 15 burpee over the bar
ENDURANCEWOD
i pack my bag
- 200m run
- 1 (legless) ripe climb
- 20 kettlebell farmers lunges
- 10 push up
- 10 chest to bar pull up
- 10 squat jump
- 10 toes to bar
- 40 crossover
PARTNERWOD – WEDNESDAY
SATURDAY – MURPHDAY – scaling is not a crime