- 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)

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Abvent 25 Plate Sit-ups 50 Sit-Ups 75 Dying Bugs Skill Power Cleans 4x6@70-75% 1RM WOD 5 Rounds :30/:30's Hang Power Cleans (75/115) C2b Pull ups Deficit Zpush Ups

Sunday, Dec. 9, 2023

ABVENT 8 Rounds of 10 vertical scissors 10 Horizontal scissors 10 Heel Rocks :10 Crunch hold 10 Jack Knives :10 Crunch Hold WOD 3 Rounds of 10 Jumping Lunges 15 Back Squats (95/135) 10 Jumping Lunges

Saturday, Dec. 8, 2023

WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose