Month

May 2021

Monday

Workout of the Day “Murph” For Time: 1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run *If you’ve got a twenty pound vest or body armor,...
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Friday

Pre WOD 10:00 practice handstand hold or handstand walk Workout of the Day For time “Rannie” 50-40-30-20-10*Double UndersSit-ups** *400m Run After Each Full Round**GHD Optional

Thursday

Workout of the Day 3 sets for quality 1000/800m Row5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy)20/20 Single Arm KB or DB HollowBody Flutter...
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Wednesday

Pre WOD Back squat 5-4-3-4-3-2 Workout of the Day 3 rounds for time 20 DB Front Squats (50/35)20 Hand Release Push-Ups

Monday

Workout of the Day Every Minute On The Minute For 21:00 1st: 18/15 Cal Row2nd: 12 Knees to Elbow3rd: :50 Max Crossbody Mountain Climbers Post...
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Friday

Pre WOD Every minute on the minute for 12:00Even: Double Under or Triple Under PracticeOdd: Pistol Squat Practice Workout of the Day For time 84-60-36Double...
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Thursday

Workout of the Day EMOM x 10 MINUTESEven: 5-10 Strict Pull-Ups (Weighted Optional)Odd: Cardio of Choice (Moderate)**Immediately Into…EMOM x 10 MINUTESEven: 10 Strict Press (Athlete...
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