top of page

WOD 12262022

A. Dynamic Stretches

B. “Christmas Hangover”

(25 minute clock)

(Every 5 minutes)

5 burpees

10 box jump overs

15 toes to bar

Max: air squats for remainder

(Increase +5 on burpees each round)

*score is total number of air squats

C. (15 minute clock)

Gymnastics work

(Practice handstand fundamentals & kipping movements)

D. Static stretches

71 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