WOD

05.27.22 Performance & Fitness Power Clean + Push Jerk (5 Sets: 2 reps) Coach’s Notes: Build in weight. Does not need to be touch and go. Metcon EMOMx12:00 Interval 1:…

05.26.22 Performance & Fitness Metcon (6 Rounds for reps) Complete a round every 5:00 x 6 Rounds: Row 250m/200m Row or 500m/400m C2 Bike 10 Toes to Bar or V-ups…

05.28.22 Performance & Fitness Metcon (Time) For Time in teams of 3: 3000m Run 150 Burpee Box Jump Overs (24/20) 3000m Ski Coach’s Notes: 1 person works at a time.…

05.25.22 Performance & Fitness Metcon (Time) 2 Rounds for Time: 200m Farmer’s Carry (70/53) 100 Double-unders 50 Alternating Box Step-ups (24/40) 25 Double DB Push Press (50/35) Afterparty Metcon 3…

05.24.22 Performance & Fitness Back Rack Reverse Lunge (4 Sets: 8 Reps) Coach’s Notes: Build to a heavier weight than 2 weeks ago. Wall Walks (4 Sets: 1:00 Max Reps)…

05.23.22 Performance Metcon (Time) 3 Rounds for time: 800m Run 5 Rounds: 5 Pull-ups 10 Push-ups 15 Air Squats Rest 2:00 Coach’s Notes: Last Murph prep workout. Record total time…

05.21.22 Performance & Fitness Metcon (2 Rounds for reps) With a partner: AMRAPx15:00 12/9 Calorie Ski 9 Toes to Bar Rest 3:00 AMRAPx15:00 12/9 Calorie C2 Bike 9 Box Jump…

05.20.22 Performance Squat Snatch + Hang Squat Snatch + OHS (1 Complex every 1:30 x 5 sets) Coach’s Notes: Heavier than 2 weeks ago. Leave some in the tank. We…

05.18.22 Performance & Fitness Metcon (AMRAP – Rounds and Reps) 4 Sets: AMRAPx5:00 55 Double-unders 11 Double DB Box Step-overs 5 Devil’ Press Rest 2:30 *Start from where you left…

05.19.22 Performance & Fitness Strict Press (4 sets: 8 Reps) Coach’s Notes: Keep the weight moderate. Single Arm DB Row (4 Sets: 8-10 reps each arm) Metcon 4 Sets not…