top of page
Search
    • May 12, 2021
    • 1 min read

Thursday, May 13, 2021

MURPH IS COMIN!!! Memorial Day workouts and Picnic/Get Together!!!

May 31, LETS ROCK!!!


skill

5 mins of abs (:30 secs each)

3-rep max OH Squat


WOD

27 mins of :30/:30’s

9 rounds

1) Hang Power Snatches (75/115)

2) Toes to Bar

3) cardio (bike, Row, ski erg)

63 views0 comments

Recent Posts

See All

Skill 100 Double Unders or 50 attempts Bend Over Rows 4x8@70% 1RM WOD 30 OH Walking Lunges (15/25) 40 Front Squats (65/95) 50 Jumping Lunges (Air 40 Back Squats (85/95) 30 Ring/Bar Dips THIS IS IT: L

Skill Floor Bench Press 4x8@65-70% 30 GHD's WOD 3 mins to complete 8 Thrusters (65/95) 4 Burpees 8 Hand Stand Push ups 4 Burpees 8 Floor Wipers Rest till end of 3 mins Repeat 4 more x (5 total)

Skill 6 sets of 5's on Toes to Bar, try to string em. 2x30 Push ups (mix em up) WOD 3 Rounds of 25 Double Unders 20 Sit ups 10 Crossovers (attempts) Then, 6 Rounds of 7 Power Snatches (65/95) 7 (1 str

bottom of page