Tire Flips and “Omar”

By jessica / February 13, 2015 February 13, 2015

Tire Flips

Flip the biggest tire you can

THEN

“Omar”

For time:
10 Thrusters, 95/65 lbs
15 Burpee (Bar Facing)s
20 Thrusters, 95/65 lbs
25 Burpee (Bar Facing)s
30 Thrusters, 95/65 lbs
35 Burpee (Bar Facing)s

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May 21, 2022

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 Meters

OR, try 7 rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats

May 20, 2022

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

May 19, 2022

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

Start here

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