Archief voor mei 2023

TEAM WOD 3 rounds for time with a partner RX 50-calorie Echo bike1:00 handstand hold50 good monrings 15/20 Split up the bike and good mornings; one person working at a time

MURPH For time 1-mile run100 pull-ups200 push-ups300 air squats1-mile run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb vest or body armor, wear it.

For time 27-21-15-9Sumo deadlift high pulls 30/42.5Thrusters

For time 7 strict muscle-ups800-m run5 strict muscle-ups800-m run3 strict muscle-ups800-m run

For time 50 calorie row50 overhead squats 35/52.550 alternating DB snatches 15/22.5

HEAVY DAY Weighted Pull up 3-2-2-1-1-1-1 find a heavy single

Amrap 7 30 double-unders3 power cleans 60/92.5

Team 2 WOD Every :90 for 30:00 10 chest-to-bar pull-ups10 push-ups10 box step-ups 20/24 Partners alternate rounds; one athlete works at a time.The partner not completing a round cumulates time in a handstand or plank

EMOM 10 5 push presses Add load every 2:00. Right into… EMOM 5 1 push press Add load every 1:00.

Amrap 12 12 front squats 35/52.5 30 crossovers