workout of the day
10.07.2021
WOD
"Dead Cindy"
5 rounds for time
5 pull ups
10 push ups
15 air squat
Deadlift*
5-4-3-2-1 by round increasing loads starting at 65%
04.17.2021
WOD
"Pre Murph"
For Time
30 air squats
10 push ups
10 pull ups
Run 400m
30 front squats 95/65 75/55 or empty barbell
10 push ups
10 pull ups
Run 400m
30 back squats 115/85 95/65 75/55
10 push ups
10 pull ups
Run 400m
*wear a weight vest if you like*
10.02.2020
WOD
"Triple Threat"
12:00 AMRAP
15 air squats
10 power snatch 115/75 95/65 75/55
5 bar facing burpees
03.28.2020 Hateful 8
WOD
8 Rounds for time
8 hand release push ups
8 weighted sit ups
8 chair pull ups
8 air squats
8 burpees
8 sumo deadlifts
8 hang power cleans
8 shoulder to overhead
03.25.2020 Murph Training
For Time
1 mile run
200 air squats
1 mile run
100 air squats
scaled version (since most of us haven't been running)
800m run
100 air squats
400m run
50 air squats
02.28.2020 Partner WOD
WOD
with a partner
50-40-30-20-10 cals row
partner A. rows for calories
partner B. completes rounds of the AMRAP
switch whenever
AMRAP
7 push ups
10 pull ups
17 air squats