top of page

WOD 12282022

A. Dynamic Stretches

B. “Partner”

(As many rounds as possible in 20 minutes)

2 Dbell alternating snatches 60/85lb

100m run

4 Dbell alternating snatches

100m run

6 Dbell alternating snatches

100m run

(Continue to increase +2 on snatches until 20 minutes)

(Partners switch after each round)

C. “Partner”

(For time)

150 handstand push ups

(1 person works; 1 person rests)

(Switch as much as needed)

D. Static stretches

70 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


bottom of page