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: Thursday, December 8th, 2022
Warm-up: Group Dynamic
- Jump Squat Tabata – 2 Minutes
- :20s bottom of squat hold – :10s of jump squats
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 5 Power Snatches (ascending weights)
- 5 DB Box Step Overs
*Start unweighted on step overs and add weight as you go
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Workout: For Time
- Buy In: 400 Meter Med-Ball Run (20/14)
-Then-
4 Rounds
- 16 2FOR1 Wall Balls (20/14)
- 8 Power Snatches (115/85)
- 16 DB Box Step Overs (50/35)
-Then-
- Buy Out: 400 Meter Med-Ball Run (20/14)
*2FOR1 Wall Balls: 1 Rep = 1 Med-Ball Squat + 1 Wall Ball
*DB Step Overs: 1 DB – can be placed anywhere except for on your leg
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Cardio Option: For Time
- Buy In: 400 Meter Med-Ball Run (20/14)
-Then-
4 Rounds
- 16 2FOR1 Wall Balls (20/14)
- 16 Alt DB Snatches (50/35)
- 16 DB Box Step Overs (50/35)
-Then-
- Buy Out: 400 Meter Med-Ball Run (20/14)
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
