top of page

WOD 08122023

A. Dynamic Stretches

B. "Toast Malone"

(Teams of 4)

(As many rounds as possible in 24 minutes)

10 synchronized single arm devil press 50/70lb (any 2)

20 wall balls 14/20lb (any 1 person)

300m row (any 1 person, switch every 30 seconds)

(While rounds are being completed, a 400m must be completed by 1 person on the team continuously until 24 minutes. Team must rotate the run in order.)

(Workout is split any way)

-Rest 1 minute-

(8 minute collective)

Handstand hold (any 1 person)

(Split any way)

C. Static stretches

65 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