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: Friday, August 19th, 2022
Warm-up: Group Dynamic
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Cat-Camels w :03s pause – 10 SLOW Reps (5 per position)
- Banded Lat/Samson Stretch – 1 minute per side
——————————————————————————————————–
Strength: Push Press (15 Minutes)
- 3 Sets x 5 Reps @ 60% of 1RM
- 2 Sets x 5 Reps @ 70% of 1RM
——————————————————————————————————–
Workout: AMRAP x 18 Minutes
- Max Calorie Row/Bike/Runner
*Every 3 Minutes (NOT including 0:00) complete:
- 8 Power Cleans (95/65)
- 8 Alt Front Rack Lunges (95/65)
*Score is total # of calories completed in 18 minutes
——————————————————————————————————–
Cardio Option: AMRAP x 18 Minutes
- Max Calorie Row/Bike/Runner
*Every 3 Minutes (NOT including 0:00) complete:
- 8 Med-Ball Squat Cleans (20/14)
- 8 Alt Med-Ball Lunges (20/14)
——————————————————————————————————–
Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
