WODs 230604 - 230610

 6/4-6/10

Monday

5 Rounds For Time

7 Hang Squat Clean & Jerks (115/85)

10 Ring Dips

Tuesday

20 minute AMRAP

8 Overhead Squats (115/75)

8 Chest-to-bar Pull-ups

8 Burpee Box Jumps (24/20)

Wednesday

10-9-8-7-6-5-4-3-2-1

Dead-Lift (205/125) scaled (185/105)

DB Floor Press (pick weight)

Power Clean (135/95) scaled (115/75)

Thursday

For time:

3 rounds

7 Hang Power Snatches (95/65)

10 Sit-ups

-- then --

100 Double Unders

-- then --

3 rounds

7 Hang Squat Snatches (95/65)

10 Toes-to-bars

Friday

30-20-10 Rep rounds for time

Calorie Row

Wall Balls (20/14)

Burpees

Saturday

‘Jack’

20 minute AMRAP

10 Push press (115/85)

10 Kettlebell Swings (55/35)

10 Box jumps (24/20)

WODs 230528 - 230603

 5/28-6/3

Monday

Only one class time today, 8:30a

Murph

For Time

Run 1 mile

100 Pull-ups 

200 Push-ups 

300 Air Squats 

Run 1 mile

Tuesday

3 Rounds For Time

60 Double-unders

20 Alternating Kettlebell Clean & Jerks 

20 Sit-ups

(Men 55lbs/women 35lbs)

Wednesday

‘Lynne’

5 Rounds

Max Rep Body Weight Bench Press

Max Rep Pull-ups

Thursday

Three 4-minute intervals of:
Row 21 Calories
Then, as many rounds as possible of:
7 Dead-lifts (225/155)
14 Sit-ups

Rest 4 minutes between intervals

Friday

12-9-6-3 Rep Rounds For Time

Front Squats (155/105)

Strict Handstand Push-ups

Saturday

Filthy Fifty

For time:

50 Box Jumps (24/20)

50 Jumping Pull-ups

50 Kettlebell Swings (35/25)

Walking Lunge, 50 steps

50 Knees To Elbows

50 Push Press (45 /35)

50 Back Extensions

50 Wall Ball Shots (20/14)

50 Burpees

50 Double unders

WODs 230521 - 230527

 5/21 - 5/27

Monday

Strength

Power Clean

7 x 2 reps @ 95% (5-10lbs heavier than last week)

WOD

21-15-9 Rep Rounds For Time

Row, Calories

Push Press (95/65)

Toes To Bar

Tuesday

Strength

Front Squat

5 x 5 reps

WOD

4 Rounds For Max Reps At Each Station

1 minute: Double-unders

1 minute: KB Swings

1 minute: Sit-ups

1 minute: Rest

Wednesday

Murph Prep WOD 3

2 rounds, each round for time, of:

Run, 1200 m

3 rounds of:

10 Pull-ups

20 Push-ups

30 Air Squats

Rest 3 minutes between rounds

Thursday

Strength

Snatch

7 x 2 reps @ 85% (5-10lbs heavier than last week)

WOD

For Time

20 Bench Press (135/95)

50 Double-unders

Row 1,000 Meters

50 Double-unders

20 Bench Press

Friday

Every 2 minutes For 10 Rounds (VNR 5/19) 

7 Thrusters (95/65)

7 Pull-ups

7 Burpees

Saturday

5 Rounds For Time

Row 500 Meters

5 Wall Walks

5 Power Cleans (185/125)

WODs 230514 - 230520

 5/14 - 5/20

Monday

Strength

Power Clean

7 x 3 reps @ 5-10lbs heavier than last Monday 

WOD

4 Rounds For Time

30 Double-unders

15 Toes To Bar

7 DB Hang Squat Cleans (pick weight)

Tuesday

Strength 

5 sets of the following complex

1 Shoulder Press + 3 Push Press + 5 Push Jerk

Increase weight on each set

WOD

15-12-9 Rep Rounds For Time

Row-Calories

Burpee Box Jump (24/20)

Kettlebell Swings (70/55)

Wednesday

Murph Prep Workout 2

3 Rounds Each For Time

Run 800 Meters

3 Rounds

5 Pull-ups 

10 Push-ups 

15 Air Squats

Rest 2 minutes between rounds

Thursday

Snatch

7 x 3 reps @75%

WOD

8 Rounds (32 intervals)

Tabata Front Plank

Tabata Side Plank

Tabata Hollow Rock

Tabata Side Plank

Friday

21-15-9 Rep Rounds For Time

Row, Calories

Thrusters (95/65)

Lateral Burpees Over Barbell

Saturday

‘Badger’

3 Rounds For Time

30 Squat Cleans (95/65)

30 Pull-ups

Run 800 Meters