Monday
Death by: 1 50′ shuttle (25′ down- 25’back) 1 pushup ..continue adding 1 extra shuttle each min and 1 extra pushup each minute until failure..
Friday
Level 3: 1 mile Run time trial rest 5 min. 10 rounds of Cindy for time Level 2: 1200m. Run time trial rest 5 min. 8 rounds of Cindy for time Level 1: 800m. time trial (run/row/bike) rest 5 min 6 rounds of Cindy for time
Thursday
A. 3 sets of: Dumbbell Shoulder Press x 8-10 reps Rest 45 seconds Step-Ups with Dumbbells x 8-10 reps each leg Rest 45 seconds Side Plank x 30-45 seconds each side Rest 45 seconds B. Level 3 3 rounds for time (6 min cap) 10 deadlifts (225/155) 20 side-side hops over barbell Level 2: 10
Wednesday
**Today is the last day to register for Murph and guarantee a shirt** Teams of 2: AMRAP 20 min: Level 3: Run 400 Meters 50 Russian Kettlebell Swings (70/53)Level 2: Run 400m. 50 Russian Swings (53/44) Level 1: Run/Row 300m. 50 Russian swings (44/26)
Tuesday
3, 4 min rounds, rest 1 min after each round: Level 3: 50/40 Calories of Row With remaining time; parallette pushups Level 2: 40/30 cal row with remaining time; toe/knee pushups Level 1: 30/20 cal row with remaining time; pushups on elevated box
Monday
A. Three sets of: Bulgarian Split Squat x 8-10 reps each Single-Arm shoulder rotations x 8-10 reps each B. Rounds of 15, 12 and 9 reps for time of: Level 3: Dumbbell Thruster (50/35) Burpee to Target 6″ Above Standing Reach Level 2: Dumbbell Thruster (35/20) Burpee to Target 6″ Above Standing Reach Level 1:
Saturday and Sunday
Saturday: 8-10a: Open Gym 10-11a: Strongman Week 5 11a-Noon: Members Team WOD Sunday: Rest Day!
Saturday and Sunday Read More »
Friday
4 sets of: Ring Row x 12 reps Hollow Hold x 30-45 seconds Farmer’s Walk x 100 Meters Plank Hold x 45-60 seconds
Thursday
A. Complete as many rounds and reps as possible in 8 minutes of: Run 200 Meters 10 Dumbbell Push Press 10 Dumbbell Front Squat Rest 4 minutes, and then… B. Complete as many rounds and reps as possible in 8 minutes of: 20 Lunges (total) 15 Hand-Release Push-Ups 10 Pull-Ups
Wednesday
4 sets of: Romanian Deadlift x 8-10 reps Dumbbell External Rotation x 8-10 reps Turkish Get-Up x 2 reps each arm
