Workout of the day (WOD)
“Murph” For time:
1600m Run
100 Pull-ups
200 Push-ups
300 Squats 1600m 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 or body armor, wear it.
Workout of the day (WOD)
For time:
In pairs of two complete:
20 rope climbs (pair)
40 cal row (each)
60 snatches, 60kg/42,5kg (pair)
Workout of the day (WOD)
For time:
Female athletes complete:
20 rope climbs (pair)
40-cal. row (each)
60 snatches, 95 lb. (pair)
Then, male athletes complete:
20 rope climbs (pair)
40-cal. row (each)
60 snatches, 135 lb. (pair)
Workout of the day (WOD)
3 rounds for time of:
500m Row
50 Sit-ups
25 Toes-to-bar
Workout of the day (WOD)
With a 10 minute running clock, perform:
50/35 Calorie assault bike
Then, AMRAP of:
10 Power cleans, 60kg/42,5kg
10 Burpees over-the-bar
Workout of the day (WOD)
Hang snatch 1-1-1-1-1
Overhead squat 3-3-3-3-3
Workout of the day (WOD)
“Chelsea”
Every minute for 30 minutes do:
5 Pull-ups
10 Push-ups
15 Squats
Workout of the day (WOD)
4 rounds, each for time, of:
800m Run
Rest as needed between efforts
Workout of the day (WOD)
“Lynne”
5 rounds for max reps of:
Bench press, 1x bodyweight
Pull-ups
Workout of the day (WOD)
“Lynne”
5 rounds for max reps of:
Bench press, 1x bodyweight
Pull-ups
