by rmartinez | May 26, 2018 | WOD Archive, workout of the day
No Hero Workout Today. See you all tomorrow for “MURPH”
by rmartinez | May 25, 2018 | WOD Archive, workout of the day
Schedule ALERT Hero workout on Sunday is Cancelled Monday “MURPH” 10 AM A. Tire Flips. In Teams of two, three or four flip a big tire 200 meters B. Team Fran 21-15-9 of: Thrusters Pull Ups Partner one does 21 Thrusters Partner two does 21 Thrusters Partner one does 21 Pull Ups Partner two does 21 Pull...
by rmartinez | May 24, 2018 | WOD Archive, workout of the day
Warm Up: Coach’s Choice +11 Wall Balls A. Four sets of: Dumbbell/ KB Strict Press x 4-6 reps Rest 90 seconds Good Mornings x 6-8 reps @ 25% of Back Squat Rest 90 seconds B. AMRAP in 4 minutes of: 10 Push Presses (65/95) 10 Pull-Ups Rest 4 minutes, and then . . . AMRAP in 4 minutes of: 15 Kettlebell Swings (16/24) 15 Hand-Release Push-Ups N....
by rmartinez | May 23, 2018 | WOD Archive, workout of the day
Warm Up: Coach’s Choice + 12 Wall Balls A. Five sets of: Squat Snatch x 1.1.1 (Add weight after each set) (rest 5-7 seconds between singles) Rest 2 minutes between sets B. 4 rounds for time of: 10 Hang Squat Snatches (75/115) 20 Box Jump-Overs (24″/20″) N. Death by Push ups (add 3 each...
by rmartinez | May 22, 2018 | WOD Archive, workout of the day
Warm Up: Coach’s Choice + 13 Wall Balls A. Four sets of: Front Squat x 3-5 reps @ 30X1 @ 65-70% Rest 20 seconds Strict Pull-ups x Max unbroken reps Rest 3 minutes B. AMRAP in 10 minutes of: 10 Wall Balls (14/20) 10 Burpees N. 10-9-8-7…. 1 of: Kettlebell Swings Box...
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