Friday – Jun 26th, 2015 [SAMPLE]
Murph
- Run 1 Mile
- 100 Pullups
- 200 Pushups
- 300 Squats
- Run 1 Mile
You can break up the pullups, pushups, and squats however you like.
Today's WOD
WOD: Wednesday, March 29th, 2023 (Burpee Day 59)
Warm-up: Group Dynamic
- Glute Bridge Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Banded Hamstring Stretch – 1 Minute per side
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Strength: Deadlift (17 Minutes)
- Establish a heavy single
*New Base Building Strength Cycle:
- Mondays- Front Squat
- Wednesdays- Deadlift
- Friday- Strict Press
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Workout: For Time
- Buy In: 800 Meter Run
-Then-
30 – 20 – 10
- Power Cleans (95/65)
- Med-Ball Box Step Overs (24”/20”)(20/14)
-Then-
- Buy Out: 800 Meter Run
*Barbell weight should be light to force you to hang on!
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Cardio Option: For Time
- Buy In: 800 Meter Run
-Then-
30 – 20 – 10
- Russian KB Swings (24K/16K)
- Med-Ball Box Step Overs (24”/20”)(20/14)
-Then-
- Buy Out: 800 Meter Run
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Core: 4 Rounds
- 30 CrossBody Mountain Climbers
- :30s Side Plank (per side)
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