top of page

WOD 12212022

A. Dynamic Stretches


B. “Partner”

(5 rounds for time)

30 cal assault bike

20 hang power snatch 105/155lb

(1 person works; 1 person rest)

(Switch as much as needed)


C. “Partner”

(5 rounds for time)

30 cal rower

30 burpees

(1 person works; 1 person rest)

(Switch as much as needed)


D. Static stretches

65 views0 comments

Recent Posts

See All

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

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

Comments


bottom of page