Friday – Jun 26th, 2015 [SAMPLE]

Posted March 22, 2014 by pba_cmb_21 & filed under Workout of the Day.

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.

WOD: Sunday, July 20th, 2025

Group Dynamic Warmup:

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s of Push Ups
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds

250 Meter Row OR 600 Meter Bike
3 Power Snatches (ascending weights)

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Workout: For Time

1 Round

500 Meter Row OR 1200 M Bike
24 Med-Ball Push Press (20/14)
12 Power Snatches (115/85)

-Then-

2 Rounds

250 Meter Row OR 600 M Bike
12 Med-Ball Push Press (20/14)
6 Power Snatches (115/85)

-Then-

4 Rounds

125 Meter Row OR 300 M Bike
6 Med-Ball Push Press (20/14)
3 Power Snatches (115/85)

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Cardio Option: For Time

1 Round

500 Meter Row OR 1200 M Bike
24 Med-Ball Push Press (20/14)
24 Alt DB Snatches (50/35)

-Then-

2 Rounds

250 Meter Row OR 600 M Bike
12 Med-Ball Push Press (20/14)
12 Alt DB Snatches (50/35)

-Then-

4 Rounds

125 Meter Row OR 300 M Bike
6 Med-Ball Push Press (20/14)
6 Alt DB Snatches (50/35)

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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