workout of the day
08.16.2023 Member of the Month- Reid
WOD- Member of the Month Reid
partner
Hot Shots 19
6 Rounds For Time
30 Air Squats- synchro
19 Power Cleans 155/105 115/85 95/65
14 Pull-Ups
400 meter Run- together
We are going to do this as a partner wod for Reid's workout. You will perform the air squats together, split the power cleans and pull ups, and run together.
07.03.2023 Morning and noon only
WOD
"Cinderella"
10:00 AMRAP
5 C2B pull ups
10 hand release push ups
15 jumping air squats
20 shuttle runs- each length counts as a rep
Rest 2:00
10:00 AMRAP
5 pull ups
10 push ups
15 air squats
20 shuttle runs
05.12.2023
WOD
Murph Prep
10 rounds
6 pull ups
12 push ups*
18 squats
200m run
* break this up between the other movements or scale the reps accordingly*
04.13.2023
WOD
"At My House"
8:00 AMRAP
5 burpee box jump overs 24/20"
10 push ups
15 pull ups
Rest 4:00
8:00 AMRAP
20 cals on a machine
30 air squats
04.03.2023
WOD
"Air Jordan"
Every 3:00 for 6 sets
30 DUs or 30 speed steps
10 push ups
20 air squats
03.16.2023
WOD
"Riding with Murph"
7 rounds for time
15/12 cals bike or 18/14 cals row
15 air squats
10 push ups
5 pull ups
02.24.2023
WOD
"Sweat Fest"
Every 4:00 for 24:00
10 cals bike
20 air squats- on the even rounds
10 sit ups- on the odd rounds
15 cals row