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, June 26th, 2025
Group Dynamic Warmup:
- 2 Minutes of movement
- :20s Lateral hops, Up-Downs, Plank on hands
- Banded Shoulder Stretch – 1 Minute per side
——————————————————————————————————–
Pre-Game: 3 Rounds
- 200 Meter Run / 250 M Row / 600 M Bike
- 3 Hang Power Snatches (ascending weights)
- 1 Wall Walk
——————————————————————————————————–
Workout: AMRAP x 20 Minutes
Complete 2 Rounds:
- 200 Meter Run / 250 M Row / 600 M Bike
- 8 Hang Power Snatches (115/85)
- 2 Wall Walks
-Then-
Complete 2 Rounds:
- 200 Meter Run / 250 M Row / 600 M Bike
- 12 Alternating DB Hang Snatches (50/35)
- 4 Double Push Up Burpees
*Once you complete 4 rounds, start back at the top
*Double Push Up Burpee= 1 Push Up + 1 Burpee = 1 Rep
*CRX: 10 ft Handstand Walk instead of WW (5 ft Unbroken sections)
*Score is total # of rounds + reps completed in 20 minutes
*Wall Walk Scaling Options:
- Scale Reps or distance on hands
- Plyo box Wall Walks (4 Reps)
- 1 Inchworm + 2 Push Ups (2 Reps)
——————————————————————————————————–
Cardio Option: AMRAP x 20 Minutes
Complete 2 Rounds:
- 200 Meter Run / 250 M Row / 600 M Bike
- 16 Rage Balls (20/15)
- 2 Wall Walks
-Then-
Complete 2 Rounds:
- 200 Meter Run / 250 M Row / 600 M Bike
- 12 Alternating DB Hang Snatches (50/35)
- 4 Double Push Up Burpees
*Once you complete 4 rounds, start back at the top
——————————————————————————————————–
Core: 4 Rounds
- 10 Banded Pallof Presses
- 10 Banded Rotations
There are currently no active social stickers.