Search
  • Coach Rob
    • May 27, 2019
    • 1 min read

WOD for Monday 190527


These four got a head start on it...great job Nicole, Jessica, Stewart and Skyler!!

MURPH 

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

*Rx - all movements and run performed wearing a 20# vest

*Pull-ups, Push-ups and squats may be partitioned as desired

If you don’t know the background of the Hero that this WOD is named after, make sure to check out the tributes to him all over the internet.  Inspirational life; someone we can all try harder to emulate. 

STRENGTH

Back Squats 


41 views0 comments

Recent Posts

See All

WOD for Saturday 210515

SHELL-SHOCKED In Teams of 2: 800M Run with Teammate 20 Tire Flips (back and forth) 40 Synchro Air Squats 40 Toes-to-Bar 600M Run with Teammate 15 Tire Flips (back and forth) 30 Synchro Air Squats 30 T

WOD For Friday 210514

UNDERDOG For time 50 Double-Unders 20 OHS 135/95 50 Double-Unders 35/25 Calorie Row 50 Double-Unders 50 CTB Pull-Ups 50 Double-Unders 35/25 Calorie Row 50 Double-Unders 20 OHS 135/95

WOD for Thursday 210513

BEDLAM For Time: 400M Run 21 Pull-Ups 14/10 Push-Ups 400M Run 18 Pull-Ups 14/10 Push-Ups 400M Run 15 Pull-Ups 14/10 Push-Ups 400M Run 12 Pull-Ups 14/10 Push-Ups 400M Run 9 Pull-Ups 14/10 Push-Ups *20