Tuesday, May 21, 2019

WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
Post loads to comments:
Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
Post time to comments:

Monday, May 20, 2019

WOD

21-18-15-12-9 reps for time of:
2x Double Unders
Power Cleans 135/95lbs
Toes to Bar
Post time to comments:

Sunday, May 19, 2019

WOD

 "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest, wear it.
themurphchallenge.com
Post time to comments.

Image result for lt michael murphy

Rest Day

Saturday, May 18, 2019

Rest Day

Friday, May 17, 2019

WOD

Complete Full Warm up:
3 Rounds for time of:
15 Pull ups
25 Push ups
30 Squats
Post time to comments
Follow up with ROMWOD

Thursday, May 16, 2019

WOD

4 Rounds for time of:
30 Sandbag step ups, 24"/20"
10 Curtis -P's 115/85lbs
Post time to comments:

Wednesday, May 15, 2019

WOD

As many rounds as possible in 20 minutes of:
Run 400m
25 Squats
20 Pull ups
Post number of rounds completed to comments:

Tuesday, May 14, 2019

WOD

145-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
145-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Try for max reps each round without dropping the barbell. Scale as needed, Post reps for each round to comments.

Monday, May 13, 2019

WOD

Workout 15.2


Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   95-lb. overhead squats, 10 reps
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   95-lb. overhead squats, 12 reps
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   95-lb. overhead squats, 14 reps
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
Post rounds and reps completed to comments

Sunday, May 12, 2019

Rest Day

Saturday, May 11, 2019

Rest Day

Friday, May 10, 2019

WOD

As Many as Possible in 16 min of:
20 Wall Balls
15 Toes to Bar
10 Power Cleans 135/95