top of page

WOD 3/18/2022

A. Dynamic Stretches


B. “Tabata”

(4 minute clock: 20 seconds on/ 10 seconds off)

20 seconds on: side plank

10 seconds off: regular plank


C. (For Strength/ Technique)

8 x (1 Power clean + 1 Below knee hang squat clean + 2 front squats)


D. (For time)

50 strict handstand push ups

100 kbell swings 50/70lbs

300 double unders

(*partition as needed)


E. 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

Comments


bottom of page