Results For Category: "WOD"
WOD: Tuesday, July 5, 2022: Double Unders, Deadlifts, Burpees
Workout: 6 Sets for Max Reps:1:00 Double Unders1:00 Burpees1:00 Tempo Deadlifts (205/145)(145/100) *2121 Tempo Finisher/Post Workout Strength: 3 sets:15 Arm Haulers15 Banded Pull Aparts15 Banded…
Sunday, May 22, 2022: Murph Prep
Today’s Murph Prep WOD:
Run 800 Meters
15 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats
Run 800 MetersĀ
OR, try 7 rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats
WOD: Saturday, May 21, 2022: Wall Balls, Jerks, Pull Ups
Workout:
2 sets of 12 AMRAPs:
14 Wallballs (20/14) *Increase 7 reps each full round
7 Push Jerks (155/105)
14 Chest to Bar
Rest 2:00 between 2 Sets
Restart from top on 2nd set.
Partner Options:
24 AMRAP:
30 Wallballs
20 Push Jerks
30 Chest to Bar
WOD: Friday, May 20, 2022: Deadlifts, Box Jump Overs
Strength:
Deadlifts
Week 3: Basing off 90% of 1RM
1 set of 3 @70%
1 set of 3 @80%
1 set of 3 @90%
Workout:
For Time:
Run 400 M
into:
3 Rounds:
30 Box Jump Overs
10 Deadlifts (255/175)
into:
Run 400 M
Finisher:
3 Sets of:
12-15 Barbell Rollouts
:45 Side Plank
:45 Side Plank
Rest as needed
WOD: Thursday, May 19, 2022: Bench Press, Dips, Push Ups, Up Downs
Strength:
Bench Press
Week 3: Basing off 90% of 1RM:
1 set of 3 @70%
1 set of 3 @80%
1 set of 3 @90%
Workout:
16 EMOM:
Min 1-2: AMRAPs of:
6 Hand Release Push Ups
12 Up Downs
24 Alternating Russian Twists
Min 3: Max Strict Ring Dips
Min 4: Rest
WoD: Wednesday, May 18, 2022: Snatches, Toes To Bar, Lunges
Strength:
Every :90 for 6:00:
1 Hang Power Snatch + 1 Power Snatch
Building In Weight
Metcon:
Part I: 8 AMRAP:
3 Power Snatches (135/95)(95/65)
6 Alternating Back Rack Lunges
9 Toes to Bar
Rest 2:00
Part II: For Time:
6-9-12-9-6 reps:
Power Snatches (95/65)(65/45)
Alternating Back Rack Lunges
Toes To Bar
Finisher:
For Time:
20-15-10-15-20 reps:
Alternating Hip Taps
Tuck Ups
WOD: Tuesday, May 17, 2022: Back Squats, Running, Thrusters, Burpees
Strength:
Back Squat
3 sets of 3 reps
90% of 1 Rep Heavy>
70%; 80%; 90%
Workout: Punch Out
For Time:
Run 800 M
30 Thrusters (115/75)(75/55)
30 Lateral Burpee over Bar
WOD: Monday, May 16, 2022: Rope Climbs
Skill Practice:
Rope Climbing
Workout:
18 AMRAP:
60 Double Unders
40 Sit Ups /20 GHD
20 Ground to Overhead
5 Rope Climbs
WOD: Friday, May 13, 2022: Back Squats & Kickball!!!! Don’t forget
Strength:
Back Squat
1×5 65%
1×5 75%
1×5 85%*
*All based off of 90% of 1 Rep Heavy Back Squat
Workout:
16 AMRAP:
50 Air Squats
400 M Run
25 Burpees to Target 6″
200 M Run
WOD: Thursday, 5/12/2022: Skill Work: Toes to Bar & Rope Climbs
Workout:
12:00 on the clock:
Run 800 M
40 Hand Release Push Up
6 Rope Climbs
Max Toes to Bar with remaining time.
Rest 2:00
6:00 on the clock:
run 400 M
20 Hand Release Push Ups
3 Rope Climbs
Max Toes to Bar with Remaining Time