top of page
Search

Monday, April 15, 2024

Skill

Abs circle

Bend over rows 4x6

my

WOD

3 Rounds of:;

1 min Power Cleans (75/115)

1 min Back Squats

1 min Box Step Ups (20/24)

1 min DB Snatches (35:/50)

Rest 1 min

  1. mins MU Practice (optional)


Xtra abs/core

50 Bicycles

50 V-Ups

5 sets of :30/:30 Plank


Cardio

Run 1 mile

Mix in 5x40m sprints

Recent Posts

See All

Sunday, May 26, 2024

MEMORIAL DAY — “MURPH” MONDAY 8:30 and 10am WOD 21*15*9*3* of- Power Snatches (65/95) Back Squats (65/95) *= 3 Wall Walks Extra Abs/Core: 50 Bicycles 40 GHD’s 30 Alt KTE 20 Sit ups W/ plate (25/35) 10

Sat. May 25, 2024

Memorial Day classes on Monday 5/27 will be at 8:30am and 10am for Murph! WOD 7 min AMRAP 7Thrusters (55/75) 7 cals Assault Bike Rest 1 min 6 min EMOM 6 Bench Press Floor Wipers (75/115) REST 1 min 5

Comments


bottom of page