top of page

10/30/2021 WOD

A. Dynamic Stretches

B. “Partner”

(12 rounds for time)

8 Dbell hang cleans 35s/50s

8 Dbell Arnold push press

8 Dbell bent over rows

(Dbell each hand on all movements)

(1 person works; 1 person rests)

(Switch every round)

C. “Team”

(3 rounds for quality)

4 x 100m relay

D. Static stretches

49 views0 comments

Recent Posts

See All

WOD 05212024

A. Dynamic Stretches B. (As many rounds as possible in 5 minutes) 10 med ball front squat 20/14lb 20 med ball Russian twists 10 push press wall balls C. (For Strength/ Technique) Front squat 3-3-3 1-1

WOD 05202024

A. Dynamic Stretches B. (For Strength/ Technique) Shoulder press 3-3-3 1-1-1 (Build by feel; first set starts 75%+) C. (20 minute clock) Every 4 minutes: 2 minute cap: 200m run 15 box jumps 24/20” 2 m

WOD 05182024

A. Dynamic Stretches B. “Team Murph Prep” (Teams of 3) (For time) (5 rounds) 30 pull ups (switch every 5) 100m team run (5 rounds) 20 team synchronized push ups 100m team run (5 rounds) 30 team synchr


bottom of page