top of page

WOD 01192024

A. Dynamic Stretches



B. (2 rounds)

10 assisted Cossack squat

15 banded back squats 35/45lb



C. (For Strength/ Technique)

Back squat

5-5-5

3-3-3

(Build by feel; first set starts 60%+)



D. (As many rounds as possible in 9 minutes)

12 renegade rows 60s/85s

15 med ball GHD sit ups



E. Static stretches

102 views0 comments

Recent Posts

See All

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

WOD 05172024

A. Dynamic Stretches B. (2 rounds) 1 minute hip flexor smash each side 1 minute couch stretch each side 15 good mornings 45/35lb C. (For Strength/ Technique) Deadlift 3-3-3 1-1-1 (Build by feel; first

WOD 05162024

A. Dynamic Stretches B. (5 rounds) 10 strict handstand push ups 200m ski erg 300m row Rest 1 minute (Work deficit for strength) C. (15 minute clock) Every 3 minutes: 16 dbell alternating hang snatches

Comments


bottom of page